A Better Way To Stretch Your Latissimus Dorsi (Lats)

I want to bring some pieces together from rolling out to active stretching to loaded stretching to show you some ways that will get you thinking beyond just holding a static stretch as the answer to all ‘stretching’ needs.

The Lat Flow:

For 8-10 minutes:

  • 20-30 seconds roll out your lats on a foam roller
    • We are doing this to decrease muscle tension, not ‘break’ anything down
  • 10 reps active lat stretch each arm
    • We are doing this as a way to do an active, unloaded stretch of the lats
  • 3-5 reps accentuated negative chin up
    • Here we want to do a slow negative rep with a hollow body position. Hold the bottom of the chin up with an engaged anterior chain for 10 seconds. Drop down from the bar and hop back up between each rep. Don’t pull into the next rep out of the dead hang. This concept of accentuated eccentrics is something Dr. John Rusin talks about a lot and is shown in his FHT program and our joint educational program Bulletproof Muscle.

 

Here is the video showing the stretches:

LAT STRETCHES

 

I hope you found this helpful!

Written by Dr. Ryan DeBell of The Movement Fix

 

Looking to illustrate a few great lat stretches. ┬áLat tightness is something I see as a problem on so many patients. ┬áTime to loosen them…

 

Dr. Phil Kotzan, DC