Mobility and stretches

Overhead lat stretch

Kit
No kit
Works
lats
Also
obliques · upper back · shoulders

The overhead lat stretch opens the long muscles down the side of your back and the tissue under your armpit, the parts that limit how easily you get your arms straight overhead. You reach up, take hold of one wrist and lean away, breathing into the stretch. It suits anyone who presses, pulls or sits a lot, and works as a warm-up before overhead work or a slow cool-down at the end.

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Form

How to do overhead lat stretch

  1. 1Stand tall with feet hip width apart, then reach both arms overhead and take hold of one wrist with the opposite hand.
  2. 2Pull gently up through the held arm to lengthen that side, keeping your ribs down and your lower back neutral rather than arched.
  3. 3Lean slowly sideways towards the pulling hand until you feel a broad stretch from armpit to hip, and stop there.
  4. 4Breathe out as you lean, then take slow breaths and let the ribcage on the stretched side expand with each one.
  5. 5Come back upright under control, release the wrist, and work both sides for the same length of time.

Watch for

Common mistakes

  • Leaning forward or twisting instead of bending straight sideways.

    Fix: Imagine standing between two panes of glass and travel only side to side, keeping your chest facing forward.

  • Arching the lower back to get the arms further overhead.

    Fix: Gently brace your midsection and keep your ribs stacked over your hips, then take whatever overhead range that allows.

  • Bouncing or pulling hard into the end range.

    Fix: Move into the stretch slowly and hold a steady moderate tension, letting the breath rather than force deepen it.

Variations

Easier and harder

EasierCross-body shoulder stretchNo kit
HarderPlank to downward dogNo kit

Sessions

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