90 Lat Stretch

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90 Lat Stretch


Target Body Part:
Back

Equipment Needed:
No Equipment

Step 1

Starting Position: Stand with your feet hip-width apart and your arms by your sides. Brace your abdominal muscles to stabilize your spine. Pull your shoulder blades down and back. Do not allow the low back to arch. Keep your chest lifted and your chin tilted up slightly.


Step 2

With a slight bend in the knee, shift your weight over your heels and slowly begin bending forward at the hips. Keep the abdominals braced and the back flat. Place your hands on the table (as illustrated). Keep the arms straight wand positioned so there is a straight line from the shoulders, through the elbows to the wrists.


Step 3

With your hands on the table, keep your legs directly under your hips. Lean back into your hips, straighten the legs and draw your torso toward the ground, maintaining a flat back. Keep the chin tucked into your neck to stabilize your cervical spine and to keep your head from dropping towards the floor.


Step 4

Hold the stretch position for 15-30 seconds. Repeat for a total of 2-4 repetitions. To increase the stretch of the latissimus dorsi (back) muscle, rotate your thumbs to point toward the ceiling.


Step 5

Exercise Variation: To further increase the stretch, supinate the turn the palms up to face the ceiling while leaning back into your hips.

Exhale as you lean back into your hips. Be sure not to fully "lock" the knees while holding this position.

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