Target regions

Strength

Stretch

Shoulders

Arms

Chest

Core

Back

Legs

A 1-minute pair that lengthens tight lats and activates the small rotator cuff muscles that hold your shoulders back in place.

The wall lat stretch uses bodyweight to lengthen the side of the torso, an area that tightens silently with desk work. Seated external rotations then turn the forearm outward to activate the small posterior shoulder muscles. The lat stretch is bigger; the rotations are subtle but you'll feel them.

Tight lats pull the shoulders forward and limit overhead reach, while weak external rotators let the shoulder roll inward. Pairing lengthening with activation is a well-established formula in shoulder and posture work.