Kneeling lat floor stretch

Category

Stretching

Difficulty

Beginner

Equipment

Bodyweight

Primary muscles

Latissimus Dorsi, Teres Major

Secondary muscles

Trapezius, Rhomboids

How to do it

1. Begin in a tabletop position on the floor with your hands directly under your shoulders and your knees under your hips.
2. Extend your right arm forward on the floor, palm facing up, while keeping your left hand in place.
3. Bend your left elbow to lower your chest towards the floor, feeling the stretch in your lat muscles and upper back. Keep your head relaxed and look down at the floor.
4. Hold the stretch for 15-30 seconds, breathing deeply and steadily. Slowly return to the starting position and repeat on the other side by extending your left arm forward and bending your right elbow.

Form tips

• Ensure your extended arm is fully extended to get the most effective stretch in your lats and upper back.
• Perform the stretch on a comfortable surface, such as a yoga mat, to prevent discomfort or injury.
• Relax your shoulders and neck to avoid tension in these areas.