Wall Lat Stretch

• Stretches the latissimus dorsi, which can become stiff from high training volume, repetitive overhead activity, or long periods spent in the same position (like sitting).
• Can help maintain shoulder flexion mobility, which is important for reaching overhead, pressing movements, and everyday activities.
• Creates a gentle traction-like feeling through the upper body that many people find relaxing after sitting.
• Easy to fit into a workday. 1-2 minutes by any wall and you're done.
• No equipment beyond a wall. Works at home, at the office, or in a hotel room.

1. 01

   Stand facing a wall, about two to three feet away.

2. 02

   Place both hands flat on the wall at roughly head height, shoulder-width apart.

3. 03

   Walk your feet back until your arms are fully extended.

4. 04

   Hinge at the hips and let your chest sink down toward the floor, keeping your back flat.

5. 05

   Press your hands gently into the wall and let your head drop between your arms.

6. 06

   You should feel a stretch along the sides of your back, under your armpits, and through the shoulders.

7. 07

   Hold for 20 to 30 seconds. Breathe normally and don't hold your breath.

8. 08

   To come out, walk your feet back in and stand up slowly.

• Rounding the lower back instead of hinging at the hips. Keep the spine long.
• Shrugging the shoulders up toward the ears. Let them sit down and away.
• Pushing too hard and forcing the stretch. It should feel like a long pull, not a fight.
• Standing too close to the wall, which kills the stretch through the lats.
• Holding the breath. The stretch goes deeper when you breathe into it.

Primarily stretches the latissimus dorsi, the wide muscle that runs from the upper arm down the side of the back to the lower spine and hip. The teres major and the long head of the triceps also get stretched since they share a similar line of pull at the shoulder. Depending on your position, you may also feel the stretch through the rear deltoid and the muscles around the rib cage and upper back.

• Deep Squat Hold
• Doorway Pec Stretch
• Prone Ytw Raises

One thing I noticed when I started paying attention to my posture was how hard it was to get my arms fully overhead. Lying on my back with my knees bent, I couldn’t comfortably bring my hands to the floor behind me without my ribs flaring or my lower back arching. The Wall Lat Stretch became one of my go-to exercises because it gives a strong stretch through the sides of the torso and shoulders without needing any equipment. I still use it whenever my shoulders feel stiff from long hours at the computer or after upper-body workouts.