Kneeling Lat Stretch

Also known as: Quadruped Lat Stretch, Kneeling Single-Arm Lat Stretch

MobilityStretchingWarm-up

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Body Part: Back

Description

This floor stretch lengthens one lat at a time with the hips above the knees and one hand supporting your weight. From all fours, slide the other hand forward and lower your chest toward the floor, then breathe into the reaching side before returning and changing arms.

How to Perform

Start on all fours with your knees under your hips and hands under your shoulders.
Keep one hand in place and slide the other forward along the floor.
Keep the reaching elbow straight and your hips above your knees.
Lower your chest toward the floor until you feel a stretch along the reaching side.
Breathe slowly while holding a comfortable stretch.
Slide your hand back under your shoulder and repeat on the other side.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Use a mat or folded towel for comfortable support on the floor.
Breathe into the ribs on the side of the reaching arm.
Keep the supporting hand under its shoulder to support your weight.
Give each side the same amount of practice.
Let the reaching hand slide rather than lifting it from the floor.

Common Mistakes

Bending the reaching elbow and shortening the stretch.
Shrugging the shoulders toward the ears instead of reaching through the arms.
Letting the ribs flare and over-arching the lower back.
Rotating the torso instead of keeping both sides of the pelvis and shoulders square.
Forcing the chest too low and turning the stretch into lower-back extension.
Bouncing or repeatedly forcing deeper range instead of breathing and holding a controlled stretch.