ClapMove · clapmove.com
Exercise handout — move better, feel better.
Lat Stretch
Hold onto something and lean away to stretch the side of your back and shoulder.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
Home Options
- doorway
No equipment? Try: Wall corner
Dosage
2
Sets
20 sec
Reps / Time
10 sec
Rest
20-30 second holds
Tempo
Step-by-Step Guide
Set up
- Stand next to doorframe, pole, or sturdy object
- Hold with one hand at about waist height
- Step feet away from the anchor
Step 1 of 5
Lean your hips away from your hand
Step 2 of 5
Let your arm straighten
Step 3 of 5
Feel stretch along side of body under arm
Step 4 of 5
Hold for 20-30 seconds
Step 5 of 5
Switch sides
Breathing
- Breathe into the stretched side
- Slow deep breaths
Form Cues
- Push hips away
- Keep arm straight
- Breathe into side body
- Don't twist
Common Mistakes to Avoid
- Not leaning far enough
- Twisting body
- Bending arm
- Holding breath
Safety Information
Great stretch for tight lats. Go easy.
Progressions
Lean farther or hold longer
Regressions
Don't lean as far
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.