3 Hacks to Get the Most Out of Your Lat Stretches

We all know and love Lat stretches.  Heck I’m stretching my lats right now as I type this (impressive right?).  Lats are obviously a major muscle that can decrease...
Latissimus_dorsi

We all know and love Lat stretches.  Heck I’m stretching my lats right now as I type this (impressive right?).  Lats are obviously a major muscle that can decrease your ability to bring your arms overhead.  I also recently wrote about how tight lats can potentially create subacromial impingement syndrome and shoulder pain at the shoulder.  Better get those lats in line if you want to kip well and avoid future pain.  Here is my favorite way to stretch the lats.  

Read the text in the instagram video below for instructions.  Just remember that you should be feeling a stretch in the lats and not a painful pinch at the top of the shoulder blade (you might be pinching your rotator cuff if that’s what you feel).

3 Hacks to Get the Most Out of Your Lat Stretches We all know that the lats can limit overhead mobility but what you may not know is the best way to mobilize them. The Lats are unique because they attach from the humerus down to the lumbar spine on the thoracodorsal fascia. Follow these 3 pro tips to ensure you're maximizing your stretch. 1) Palms Up – The Lats are internal rotators and a palms up grip will stretch them best 2) Flex the spine – The Lats function to extend the spine. If we flex the spine prior to flexing the shoulder we get more of a mobilization. 3) Sidebend the spine – This is done to further lengthen the Lats at the spine level. You can best see this in the top video. Lastly, sit back as you normally would to get a stretch. Just make sure you keep your spinal position as you do. Feel free to contract relax until your heart is content. Give this a share if you know someone who could benefit from it! @powermonkeyfitness @crossfitverve @jasonleydon @shift_movementscience @themovementfix @suppleperformance @thebarbellphysio

A video posted by Daniel Pope (@fitnesspainfree) on

Want to learn more about how to assess overhead motion and find the best exercises to correct it?  Check out Dr. Dave Tilley and my product:

Monkey Method – Movement Essentials

The Ultimate Guide to Understanding and Fixing Technical Flaws in the Handstand, Muscle-up and Olympic Lifts

LAT ATTACK,

Daniel Pope DPT, CSCS

Categories
corrective exerciseLatsMobilityoverhead mobilityrotator cuffShoulderStretching
4 Comments on this post.
  • 06.14.2016 “Rope Climbs & Rowing” | Maple Valley Crossfit WOD
    13 June 2016 at 10:26
    Leave a Reply

    […] Lat stretch watch this -click on the pictures to watch the […]

  • Lewis Walter-Girout
    26 June 2016 at 10:26
    Leave a Reply

    Thanx alot Dr Dan i got more inpingement in the back more the scapula.if im in the bath or brushing teeth standing i get locked up like julting pain.I thought this was a waterpolo old shoulder fault.I been following lots f the shoulder stuff and also tried supple leopards book.It seems if im warmed ip its ok then i can do snatches and all overhead stuff, but when i cool off then its a problem just lifting arm up.Ive noticed my tricepts and bicep get hard and very tight aswell.Only my right arm,i once did pandas a big pull and high stug movement where i sufferd most.Thanx aloy Dr Pope.

    • djpope
      29 June 2016 at 10:26
      Leave a Reply

      No problem Lewis. You might not be dealing with an impingement issue though. May be good to have a medical professional look at that.

  • The 10 Best Articles of 2016 | FITNESS PAIN FREE
    28 December 2016 at 10:26
    Leave a Reply

    […] 10: 3 Hacks to Get the Most Out of Your Lat Stretches […]

  • Leave a Reply

    *

    *

    RELATED BY