The latissimus dorsi muscles, referred to as the lats, are the massive V-shaped muscles that connect your arms to your spinal column . they assist protect and stabilize your spine while providing shoulder and back strength.

Your lats also help with shoulder and arm movement and support good posture. Strengthening and stretching your lats is important in building upper-body strength, improving range of motion, and preventing injury.

Here are 10 simple and effective lat stretches you’ll incorporate into your daily or weekly exercise routine.

When to stretch

For maximum benefit, confirm you employ proper form and technique while doing these exercises. Stretch only to the purpose that’s comfortable. Never force yourself into an edge that causes pain or discomfort.

Do these stretches when your muscles are warmed up, either after a brief warmup or at the top of a workout. you’ll repeat each exercise several times or do them throughout the day.

For the simplest results, do these exercises a minimum of 3 times per week.

1. Active floor stretch

• From a kneeling position, sink your hips back and place your right forearm along the ground .
• Lean your weight onto your right arm and stretch out your left arm, reaching out through your fingertips. You’ll feel a stretch the side of your torso.
• Hold this position for a couple of seconds.
• Return to the starting position.
• Repeat 10 times. Repeat on the other side.

You can maximize the stretch by rounding your lower back. To deepen the stretch, rotate your chest and ribs toward the ceiling as you stretch.

2. Foam rolling

You’ll need a foam roller for this exercise. Foam rolling can relieve soreness, increase your range of motion, and proper misalignments thanks to tightness or muscle knots.

While rolling, give some extra attention to any tight, tender, or sensitive areas you notice. Engage your opposite arm and lower leg to make sure you’re not putting an excessive amount of pressure on your lat.

• Lie on your right side with the froth roller under your lat, maintaining a neutral spine.
• Keep your right leg straight and bend your left knee however is comfortable.
• Roll back and forth from your lower copy to your underarm, moving as slowly as possible.
• Roll from side to side.
• Continue for 1 minute. Repeat on the other side.

3. Exercise ball stretch

You’ll need an exercise ball or a chair for this stretch. This stretch helps lengthen the lats and improve overhead mobility. For a rather different stretch, place your palm on the ball, facing up or down.

• Begin on high-low-jack during a tabletop position, ahead of an exercise ball.
• Place your right on the ball together with your thumb facing the ceiling.
• Press into your grounded arm for stability and support.
• Engage your core muscles as you extend your arm straight out, rolling the ball forward.
• Sink deeper into the stretch as you hold this position for 20–30 seconds.
• Repeat on the other side. Do all sides 2–3 times.

For a rather different stretch, you’ll do that stretch while standing with the ball or the chair ahead of you. Position your arm within the same way and hinge at your hips to roll the ball forward.

4. Wall press

You can do a variation of the ball or chair stretch together with your forearms and palms pressing into the wall.

• Stand about 2 feet from a wall, facing toward it.
• Hinge at your hips to bend forward.
• Place the palms of your hands on the wall at about hip height.
• Hold this position for up to 1 minute.

Yoga stretches

You can do an easy yoga routine that focuses on stretching and strengthening your lats. concentrate to how your muscles are feeling as you are doing the poses.

Do this routine on its own or as a part of a extended workout. These poses can help relieve stress, pain, and tension.

5. Upward Salute

Upward Salute (Urdhva Hastasana) is additionally called Raised Hands Pose or palm Pose. This pose stretches your lats along side the edges of your body, your spine, your shoulders, and your armpits.

• Begin in Mountain Pose (Tadasana) together with your heels slightly apart and your weight balanced evenly on both feet.
• Lift both arms up toward the ceiling.
• Engage your core and tuck away your tailbone slightly, keeping your spine in alignment.
• If it’s comfortable for you, bend backward slightly.

6. Eagle Pose

Eagle Pose (Garudasana) are often done while standing or sitting. This pose can help increase flexibility and range of motion in your shoulders and upper back.

• Stretch both arms simple , parallel to the ground .
• Cross your arms ahead of your upper body so your right arm is above your left arm. Bend your elbows.
• Tuck your right elbow into the crook of your left elbow and lift both forearms so they’re perpendicular to the ground .
• Press your palms together and breathe deeply, that specialize in releasing tension in your back and shoulders.
• Reverse your arms and repeat.

7. Cat-Cow

The spinal rolls of Cat-Cow (Chakravakasana) will help relax your lats.

• Begin on your hands and knees with a neutral spine.
• Inhale and enter Cow Pose by lifting your seat bones, pressing your chest forward, and allowing your belly to sink toward the ground .
• As you exhale, enter Cat Pose by rounding your spine outward and tucking in your tailbone.
• Allow your head to release toward the ground during a relaxed position.
• Press firmly into your arms throughout both movements and concentrate to how your shoulder blades change position.

8. Downward-Facing Dog

Downward-Facing Dog (Adho Mukha Svanasana) elongates your spine and helps build strength in your lats.

• Begin on high-low-jack together with your wrists under your shoulders and your knees under your hips.
• Tuck your toes under and lift your hips up off the ground .
• Straighten your legs and move your heels toward the ground (they don’t need to get on the floor). If your hamstrings are tight, it’s okay to keep your knees slightly bent. you’ll also walk your hands forward if you would like more length.
• Press firmly through your palms and specialise in broadening across your collarbones and shoulders. Allow your chin to tuck into your chest.

9. Upward-Facing Dog

Upward-Facing Dog (Urdhva Mukha Svanasana) may be a backbending pose which will strengthen your lats.

• Lie on your stomach on the ground . Stretch your legs out behind you and rest the tops of your feet on the ground .
• Bend your elbows and place your palms on the ground beside your waist.
• Inhale and straighten your arms while lifting your upper body and your legs a couple of inches off the ground .
• Draw your shoulders back and down, faraway from your ears.

10. Child’s Pose

Child’s Pose (Balasana) may be a restorative pose which will assist you relax your spine, shoulders, and neck while also stretching your lats.

• From Downward Dog, take a deep breath and exhale. Release your knees onto the ground while pulling your hips back to your heels. Rest your forehead on the ground .
• You can also relax during this pose together with your knees slightly wider than your hips.
• To deepen the stretch, walk your fingers as far forward as possible. Walk your fingers to every side before bringing them back to center and resting during this position.

Takeaway

Stretching your lats a couple of times per week can assist you gain flexibility, reduce pain, and increase range of motion. this may help prevent injury and can leave you feeling better overall, allowing you to maneuver with strength and ease.