The Latissimus Dorsi, or “lats,” are one of the largest muscle groups in the back. When tight, they can significantly limit overhead motion, cause postural imbalances, and contribute to shoulder and upper back pain. This stretch—with an added rotation bias—targets the lats unilaterally (one side at a time) while improving thoracic mobility and posture.
This is especially effective for athletes, office workers, and individuals experiencing shoulder stiffness or postural fatigue.
Exercise Overview: Latissimus Stretch + Rotation Bias (Wall)
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Position: Unilateral (One Side at a Time)
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Equipment: Wall or sturdy vertical surface
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Focus: Lats, thoracolumbar fascia, shoulder mobility, and rotation
Instructions
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Stand next to a wall and raise the arm closest to the wall overhead, placing your palm on the wall.
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Step the foot closest to the wall slightly behind you.
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Lean your hips away from the wall, creating a stretch through the side of your torso.
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Gently rotate your upper body and chest away from the wall for an added stretch.
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Hold for 10–20 seconds while breathing deeply and slowly.
Program Details
| Parameter | Value |
|---|---|
| Sets | 2 sets (one set for each side) |
| Reps | 5 repetitions |
| Hold | 10–20 seconds at end range |
| Rest | 1 minute between sets |
| Tempo | Slow and controlled |
| Frequency | 2–3 times per week |
Benefits of This Stretch
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Increases shoulder and overhead range of motion
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Relieves tightness in the back and side body
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Improves rotational mobility of the spine
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Supports better posture and athletic performance
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Helps prevent impingement and shoulder discomfort
Who Should Try This?
Athletes (especially swimmers, climbers, and overhead lifters)
Office workers with rounded shoulders or postural fatigue
People with shoulder restrictions or thoracic stiffness
Post-rehab clients regaining flexibility
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