Wall Lat Stretch
- Level
- Beginner
- Movement
- Lat stretch · Standing
- Tracks
- Duration
Works
Lats Back Rear Delts Triceps Shoulders
How to do it
- Stand facing a wall about one arm's length away with your feet hip-width apart.
- Place both palms flat on the wall at or slightly above head height, shoulder-width apart.
- Keep your arms straight and soften your knees slightly.
- Push your hips back to hinge at the hips.
- Let your chest sink toward the floor between your arms.
- Keep sinking until your arms line up with your torso and you feel a stretch along the sides of your back and armpits.
- Hold the position while breathing slowly.
- Walk your hips forward to stand up and release.
Common mistakes
- Rounding the lower back instead of hinging at the hips.
- Bending the elbows.
- Shrugging the shoulders up toward the ears.
- Overarching the lower back to fake shoulder range.
Safety
Ease into the stretch and stop if you feel pinching or sharp pain in the front of the shoulder.
Bend your knees more if tight hamstrings limit the hinge.
Tips
- Reach your hips back, away from your hands.
- Let your chest drop and your armpits open toward the floor.
- Keep a long, neutral spine with your neck relaxed between your arms.
- Breathe out to sink a little deeper.
Details
- Base movement
- Lat stretch
- Arms
- Both
- Arms straight or bent
- Straight arms
- Hand placement
- Flat palms
- Torso lean
- Leaning forward
- Body position
- Standing
- Body support
- Against a wall
- Stretch type
- Static (held)
