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Stretch

Latissimus Dorsi Stretch in Standing (arm overhead, at wall)

A stretch for the large muscle that runs from the lower back to the upper arm. Tight lats limit how high you can lift your arm and can pull the shoulders forward.

Latissimus Dorsi Stretch in Standing (arm overhead, at wall)

How to Perform

Step 1 for Latissimus Dorsi Stretch in Standing (arm overhead, at wall) exercise1

Stand sideways to the wall, one step away, feet hip-width apart. Place the nearest hand on the wall at head height, with the elbow bent.

Step 2 for Latissimus Dorsi Stretch in Standing (arm overhead, at wall) exercise2

Raise your other arm straight up beside your head.

Step 3 for Latissimus Dorsi Stretch in Standing (arm overhead, at wall) exercise3⏱ Hold 10s

Arch that arm over your head and rest the hand higher on the wall. Bend sideways toward the wall until you feel a stretch along your outer side and upper arm.

Step 4 for Latissimus Dorsi Stretch in Standing (arm overhead, at wall) exercise4

Return slowly to standing and lower your outer arm. Repeat 5 times, then switch sides.

🔁 Repeat this exercise 5 times

Muscles Targeted

Latissimus Dorsi

This broad back muscle connects to the upper arm. Reaching overhead and leaning away gently lengthen it along the body's side.

Teres major

Links the shoulder blade to the upper arm. It may receive a secondary stretch during overhead reaching.

Triceps Brachii (Long Head)

Crosses the shoulder and elbow. Overhead reaching may lengthen it, but a straight elbow makes it less targeted than a triceps stretch.

Quadratus Lumborum

Sits at the side of the lower back. Gentle sideways movement lengthens it on the stretched side.

Helpful For

Limited overhead reach from muscle tightness

May help when side-body tightness limits arm elevation. Do not force through shoulder pain or pinching.

Rounded Shoulders

May ease lat tightness that restricts shoulder movement. Combine it with upper-back strength and regular posture changes.

Shoulder Impingement Stiffness

May suit rehabilitation when lat tightness restricts overhead reach. Avoid it if the overhead position increases pain.

Side and Lower Back Tightness

Gently stretches muscles along the waist and back's side. Keep the ribs controlled without arching the lower back.

Benefits

  • Improves overhead arm movement
  • Loosens the side of the body
  • Helps better shoulder posture
  • Eases tightness after rowing, pulling or climbing

Precautions

  • Do not arch the lower back to reach further
  • Keep the neck relaxed
  • Stop if pinching at the top of the shoulder, or tingling or numbness in the arm
  • Take care after shoulder surgery or dislocation

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