How to Stretch and Release Lats!

One of the most common issues our clients come to us for is a tight Latissimus Dorsi. A large, flat muscle located on the back that stretches out towards the sides, behind the arm, and is partly covered by the trapezius on the back near the midline.

The lats are responsible for extension, adduction, transverse extension, flexion from an extended position, and (medial) internal rotation of the shoulder joint. They also have a synergistic role in extension and lateral flexion of the lumbar spine.

Why Do Lats Get Tight?

Tight lats are incredibly common, especially for people who spend a lot of time sitting at a desk with poor posture, or those who do a lot of upper body workouts (like pull-ups or swimming) without adequate stretching. When the lats are tight, they can pull the shoulders forward, contributing to a hunched posture and restricting overhead arm mobility.

How to Stretch Your Lats

• Child's Pose with a Reach: Start in a standard child's pose. Walk both hands over to the right side to feel a stretch along the left side of your back. Hold for 30 seconds, then switch sides.
• Doorway Stretch: Stand in a doorway and grab the doorframe with one hand at about shoulder height. Lean your hips away from the doorframe until you feel a stretch down your side.
• Foam Rolling: Lie on your side with a foam roller placed under your armpit. Slowly roll down the side of your back, stopping on any tender spots.