Written by Kirsten Yovino | CPT Brookbush Institute
Fact checked by Sam Coleman, Co-founder
FACT CHECKED
The lats are a crucial muscle to focus on when strength training, because first and foremost, who doesn’t love a well-sculpted, v-tapered back? And superficial reasons aside, there are many benefits to training the latissimus dorsi, including spinal stability, good posture, and back and shoulder strength. However, with training your lats comes the potential for tension and tightness in the muscle. Whether your lats are tight and sore from a rigorous workout or your overhead shoulder mobility is limited, it's time for some lat stretches.
In this article, we will examine:
- The anatomy and functions of the latissimus dorsi
- How to determine whether you have tight lats
- The benefits of lat stretches
- The best time to perform stretches for lats
- 10 of the best latissimus dorsi stretches
- How to do lat myofascial release and foam rolling
All in all, you are going to walk away understanding how to ensure your lats feel and perform their best.
LAT ANATOMY & FUNCTION:
A broad, triangularly-shaped, superficial muscle that covers most of the lower thorax, the latissimus dorsi is the largest upper body muscle and is responsible for many shoulder and spinal movements.
The muscle’s origin is the sinuous processes and supraspinous ligament of the bottom six thoracic vertebrae and the inferior end of the fibers that attach to the last three or four ribs. Also included as part of the origin is the thoracolumbar fascia at the lumbar and sacral vertebrae level, as is a small portion of the inferior angle of the shoulder blade.
The muscle fibers extend from these origin points to the insertion point, the floor of the intertubercular groove of the humerus. The various origin points all meet in one narrow insertion area that forms the triangle, or fan-like, shape the lats are so well known for.
This large back muscle works with the teres major and pectoral major to perform most major upper-body actions.
Since it is so integral to movement and takes up a large portion of the upper back, tight lats can impair the following movements (which are also the lat's main functions):
- Shoulder adduction, extension, and internal rotation: i.e. Reaching laterally to grab something or performing a chin up.
- Scapular depression, downward rotation, and retraction: i.e. Performing lateral pull-downs.
- Spinal extension, lateral flexion, and ipsilateral rotation: i.e. Moving your head toward one of your shoulders or exercises that require bending your body sideways.
If you find any of these movements difficult, it is essential to start a regimen that emphasizes the best stretches for latissimus dorsi.
WHAT CAUSES TIGHTNESS OF LATS?
Tight lats are fairly common as many daily activities can contribute to it. Sitting with poor posture, like overly rounded shoulders, can create tight lats, and many popular hobbies, including cycling (if you grasp the handlebars too tightly), swimming, rock climbing, and gardening (hunching over), can also contribute to upper back tension.
Particularly, an intense workout that involves a lot of latissimus dorsi exercises is enough to cause tightness.
Any activity that requires repetitive upper back movement likely means it’s time to incorporate some latissimus dorsi stretches.
And while tightness in the lats is not usually a cause of concern, most people don't bother with stretching them out, which can cause an array of issues with mobility, posture, and performance.
HOW TO KNOW IF YOUR LATS ARE TIGHT:
There are several noticeable signs that indicate tight lats. These are all signs it’s time for some lat stretches:
- Poor posture
- Rounded shoulders
- Pain that radiates in the mid-upper back between the shoulder blade
- Nagging ache in the upper back or neck
Another way to determine whether you have tight lats is to perform a squat with your arms overhead...
Lat tightness mobility test:
- Place your feet hip-width apart, toes pointing forward as you lower into a squat.
- Sink as low as you can while ensuring your hips remain hip-width and toes point forward. The heels remain on the ground.
- Up until this point, your arms should remain at your side. Once you are low into the squat, swing them upward fully extended with your fingers pointing toward the sky.
- Signs that it's time to focus on stretches for lats include the inability to hold your arms in an upright position in which they line up with your shins, your arms fall forward so they’re more straight in front of you than they are above your head, or you begin to feel stiffness or pain in your back.
BENEFITS OF STRETCHING THE LATS:
- Better Posture: Tight lat muscles will cause rounded shoulders, upper body tension, and an ache that radiates throughout the upper back and neck. Well-stretched lats will pull your shoulders back and alleviate upper-body stress.
- Better Flexibility and Mobility: Lats contribute to many major upper body movements, including the shoulder, scapula, and spine. Something as basic as reaching upward to get a sweatshirt off your closet shelf can cause discomfort when you have tight lats. Stretches for lats will enable you to perform movements seamlessly and with complete mobility when exercising. It’s nearly impossible to use proper form during your lat workouts when you have tension that impacts your posture and mobility. A chin-up performed with rounded shoulders and scapular tension will not yield the best results. Pro tip: Counter the effects of rounded shoulders and limited flexibility with the dead hang, an exercise designed to help deal with these types of lat issues.
- Improved Breathing: The latissimus dorsi helps with deep inhalation and actions that require forceful respiratory functions, such as coughing or sneezing. If you have tight lats, you may even notice that breathing deeply or coughing can cause a twinge between the scapulae.
- Improved Recovery Time: Stretching is essential to muscle health, and it's even more important for gym-goers. When you lift weights, your muscles use a lot of force to contract. As this occurs, tension accumulates, typically leading to a more forceful contraction. That’s good news for your workout and muscle gains. However, this type of exercise stresses your muscle fibers. Reward them for their hard work by lengthening them and eliminating residual post-workout tension. You’ll likely be less sore the day after, meaning your muscle will recover (and grow) more quickly and will be ready for another tough workout sooner.
WHEN’S THE BEST TIME TO STRETCH YOUR LATS?
Incorporating lat stretches before and after your workouts keeps muscles warm before lifting and ensures post-exercise tightness dissipates. However, it is also smart to stretch your lats periodically throughout the day - especially if you are at the beginning stages of your stretching journey to undo tight lats. And if you have a desk job that requires you to sit a lot, it’s likely your posture isn’t perfect, which means taking a minute or two to stretch will keep that upper body loose and limber.
DYNAMIC VS STATIC LAT STRETCHES:
We just talked about how important it is to stretch lats before and after working out, and this is where dynamic and static lat stretches come into play.
Dynamic latissimus dorsi stretches are best before your workout begins. These are active movements that stretches the lat muscles and joints through their full range of motion. For example, vertical arm swings or moving the shoulders in a circular, shrugging motion are great dynamic stretches for the upper body.
Now, let’s say you’ve just finished a killer back workout, and you can already tell your muscles will be sore tomorrow. This is when you incorporate static stretches for latissimus dorsi. Hold these moves for 30 to 60 seconds. Static lat stretches are great for post-workout, but you can perform them any time of the day. It's important to ease into the stretch very gently if your muscles aren’t already warm. Hold it for 30 to 60 seconds, release the position, and then gently move back into the stretch, trying to lean into it a bit further - without causing pain or pushing too far.
Remember, when it comes to stretching, it shouldn’t feel painful. If it does, you’re pushing into it too hard. Take your time moving into the position, and know that you will likely not have the same flexibility that exists immediately following a workout. Static lat stretches include movements as simple as hanging on to an overhead bar or door frame.
10 BEST STRETCHES FOR YOUR LATS
Here are 10 lat stretches to incorporate into your warm up or cool downs for upper body workouts. You can also do these any time you wish if your lats feel tight or sore.
Some of these exercises can be done as a dynamic stretch or static stretch, so we will make note how to perform them in either manner where applicable.
1. Unilateral Fixed Bar Lat Stretch
One of the best stretches for lats, this move will fully lengthen and loosen your entire upper back. Breathing deeply while holding this stretch encourages your tight lats to relax even more.
How to:
- Find a firmly planted and immovable bar.
- Grab the bar with one hand.
- Bend your knees to 90 degrees and sink into a squat. Place the hand that is not grasping the bar on your knee. As you stretch, you can apply pressure to this hand, which will let you stretch your lats even more deeply.
- Keep the arm grasping the bar straight, retracting the shoulder blade so you’re attempting to pull the bar without moving your arm.
- Put even more strength behind this stretch by sinking lower into the squat and putting more pressure on the hand on your knee.
- You should feel a deep lat stretch on the side that is pulling the bar.
Static: Hold for 30 seconds to one minute, switch to the other arm, and hold it for the same amount of time. Repeat up to three times, deepening the stretch each time.
Dynamic: Flexing, fully extending, and then flexing the elbow again will enable you to move in and out of this stretch. Continue bending and straightening for 30 seconds and switch to the opposite side.
2. Hanging Lat Stretch
Not only is this move and the more advanced version (the next below) a great stretch for latissimus dorsi, but they also help correct your posture, improve your shoulder mobility, and strengthen your grip (hello, heavier weights!).
How to:
- Place your hands in an overhand grip on a bar.
- Your feet need to be off the ground.
- Relax the lat and shoulder muscles. Your ears should be close to your shoulders during this stretch.
- Hang there, breathing deeply.
Static: Hold for 30 seconds to 1 minute. Take a short break, and then repeat one to two more times.
Dynamic: Begin in the static hang position, and then retract the shoulder blades so your shoulders are pushed down and no longer near your ears. Once your ears are by your elbows, hold the position for as long as you can. The dynamic version of this stretch is a great option if you have shoulder pain since it isn’t using all of your weight to pull down on the tendons and ligaments.
3. One-Arm Hanging Lat Stretch
Before advancing to this version of the hanging bar stretch, you should be able to comfortably hold the hanging bar lat stretch for at least a minute. Rather than hanging with both hands, you will only use one hand at a time.
- Place both hands in an overhand grip on a bar.
- Make sure your feet are off the ground.
- Once hanging there, slowly remove one hand from the bar and place it down by your side.
- Keep your lat and shoulder muscles relaxed. If you need to balance your hold, you can adjust the hanging arm so it is lateral to the body. This can help with stability, especially as you first progress into this move.
- Hang there, breathing deeply. Hold for 30 seconds to 1 minute before switching sides.
4. Bench Kneeling Lat Stretch
While a gym bench works great for this, if you’re at home you can even use a kitchen chair for this exercise. If you’re not on a soft floor, laying a mat or towel down will feel more comfortable for your knees.
How to:
- Kneel on the floor with your hips and knees hip-width apart. The bench is in front of you and far enough apart that your arms can fully extend.
- Bend from the hips and slowly lean forward, keeping your spine straight and abdominals braced. Place your hands on the bench, keeping your arms straight and elbows in extension. As you lean forward with your hands on the bench, your arms are in a straight line from the shoulders.
- Lean back in the hips with the knees under your hips. Your hands stay on the bench with palms facing the ground. The more you can lean back into your hips the more stretch you'll feel in the upper back. Ensuring your chin is tucked into the neck will help stabilize your cervical spine.
Static: Hold this position for 30 seconds to 1 minute, and repeat two to three times. Attempt to lean back into the hips more each time to further the stretch.
Dynamic: Move from kneeling upright to sinking into the hips to back to kneeling 10 to 12 times. Your arms should move back to your sides as you kneel upright and then move toward the bench as you sink into your hips.
5. Bent Arm Wall Stretch
Focusing on your upper back one side at a time will enable you to make note of any lat imbalances that might be present. If stretching one side seems to trigger a bit more tension or pain, it’s a sign that that side may be tighter. Help work out the tension by adding a few extra seconds to that side’s stretch or even adding one more set to that side.
How to:
- Facing a wall, stand straight up with feet shoulder-width apart.
- Bend the knees slightly as you lean forward against the wall. Place one arm against the wall above your head with the forearm resting on the wall. Lean into the bent arm, protracting your shoulder blades as you push into the wall. Once you feel the lats stretching, hold the position. Switch arms.
Static: Hold for 30 to 45 seconds before returning to the starting position and switching sides. Perform the stretch on each side at least twice.
Dynamic: Moving your shoulder blades into protraction and retraction makes this a dynamic movement. Once you protract your shoulder, hold the position for about 5 seconds and then retract your shoulder blades, moving your shoulders back as you do so. Move in and out of this movement 12 to 15 times before switching sides.
6. Bent Over Lat Stretch
For the deepest stretch, find something anchored into the ground to grab onto with each hand. For example, almost every gym has equipment primarily used for pull-ups and tricep dips, and you can use the poles on each side for this stretch. If you’re at home and can’t find anything that’ll do the trick, you can also use a kitchen chair with a back you can grasp on each side.
How to:
- Start about 2 feet away, facing the equipment you’re using for this stretch.
- Bend forward, hinging at the hips. Grab onto the bars with each hand, palms facing each other. The arms should be fully extended and in line with the shoulders.
- Protract your shoulder blades as you lean back.
Static: Hold this position for 30 to 60 seconds, performing the stretch at least twice.
Dynamic: Alternate between protracting and retracting your shoulder blades. As the shoulder blades retract, look upward and then downward as they move back into protraction. Continue this movement for at least 30 seconds.
7. Standing Side Lat Stretch
You can use anything from a doorframe to a piece of gym equipment for this stretch. You’ll feel it run deep down your side, and including this latissimus dorsi stretch will help improve everyday mobility.
How to:
- Stand in front of the equipment or doorframe you’re using, and turn sideways so your body is lateral to the equipment. Your feet should be side by side, with little space in between them.
- Reach the hands straight overhead and then move them laterally so they’re grasping the doorframe or equipment. The hands should be right next to each other and your arms should remain relatively straight.
- As you reach laterally, your contralateral hip should push out in the opposite direction of your arms. As your hip kicks out, you’ll feel the stretch on your side.
- Hold this position. Then turn your body to the other side and repeat these steps.
Static: Hold this position for 30 to 45 seconds, repeating at least twice on each side.
Dynamic: Rotating between moving your hips laterally and bringing them back to the mid-line will create a more dynamic movement that will warm your muscles up. Move in and out of the position for 30 to 45 seconds and repeat on the other side.
8. Standing Lateral Stretch
No equipment is required for this standing lateral stretch that does an excellent job of improving mobility and flexibility.
How to:
- Stand straight with feet shoulder-width apart. Have a slight bend to your knees, so they aren’t locked. Place your right hand on the hip and the other behind your head. Your elbow should be lateral to the head.
- Keeping the hand on the head, slowly raise the arm so your elbow is pointing upward. You should feel a stretch down your side. Hold this position, and then return to the starting position.
- Switch hands, and repeat the movement.
Static: Hold the position for 30 to 60 seconds and repeat at least two times on each side.
Dynamic: Gently move in and out of the stretch by raising your arm upward, and immediately bringing it down to the starting position. Continue repeating, trying to deepen the stretch more each time. This should be a fluid movement that continues for 30 seconds on each side.
9. Dynamic Back & Shoulder Stretch
This is a great stretch to include pre-workout, particularly on back day. It’s also great for warming up the shoulders and improving flexibility, flexion, and extension.
How to:
- Stand straight with feet shoulder-width apart and arms by your side.
- Keep the arms straight, elbows in extension, and swing the arms straight in front of you, so the shoulders are in flexion and the fingers are pointing upward. You should feel a stretch in your upper back.
- Bring your arms back down to your sides and immediately bring them upward again. Repeat 10 times.
Static: Swing your arms upward, holding this position for around 30 seconds. Stretch your arms upward, feeling that nice pull through your lats.
10. Lying Whole Body Lat Stretch
If your lats are overly tight, you may not be able to get them to the ground for this exercise. That’s okay. Observe how far you get, and then work to get them closer to the ground each time you do this stretch.
How to:
- Lay down on your back, with legs extended and close together.
- Create an arch in the lower back to increase your mobility. Your arms should be by your side.
- Swing your arms upward, reaching them over your head, palms facing upward, and the back of your arms resting on the ground.
- Point your toes and then stretch your arms upward, feeling a deep stretch in your upper back. Hold this position.
Static: Hold between 30 and 60 seconds, repeating the move at least twice.
Dynamic: Swing your arms upward overhead, holding for a few seconds, and then bring them back to your sides. Repeat this movement for 30 seconds, trying to move your arms a little closer to the ground each time you swing them up.
LAT MYOFASCIAL RELEASE AND FOAM ROLLING
Incorporating foam rolling into your repertoire of stretches for lats is another surefire way to alleviate upper back tightness. Myofascial foam rolling helps increase muscle length, providing a better range of motion. It reduces tension in muscle tissue and improves blood flow to the area, which can help reduce inflammation and shorten recovery time. It also helps break up collagen adhesions that limit the muscle tissue’s lengthening ability, potentially leading to a muscle imbalance and limited flexibility. Performing the following lat myofascial foam rolling techniques will ensure your upper back is stretched and ready for your next big gym session.
Side Lat Foam Roll:
- Lie on your side with your arm extended, thumb facing upward, and shoulder rotating externally. The foam roller should be underneath you horizontally, starting underneath your armpit, at the point where the back and shoulder meet.
- You can place your other hand on the ground in front of you to help with stabilization. Your contralateral leg is bent, and the other leg extends and remains mid-line to the body.
- Begin slowly rolling the foam roller down your side toward your hip. Once the roller reaches your ribs, begin slowly rolling it back up.
- Repeat for at least 30 seconds before switching sides. As you are doing this exercise, observe any points on your back that feel particularly tight. If you find a tension spot, slowly move the foam roller over it.
Rear Lat Foam Roll:
- Sit with your legs bent in front of you. Place the foam roller behind you and lean back so one side of your upper back pushes against it. Start at the very top of your back.
- The same side arm should brace against the floor. Your opposite arm can reach across the front of your body and rest on your shoulder.
- Slowly roll the foam roller down the side of your back, stopping at the end of your ribs. Once you reach this point, slowly move it back up. Once again, if you notice any tension spots, keep the foam roller, pushing down and moving it around the tight area.
Final Thoughts:
Because tight lats can impact even the most basic of movements, you should include stretches for your lats into your routine. Your posture, breathing, mobility, and strength will thank you!
We should also note that many lat-focused strength exercises are a form of dynamic stretching, such as pull ups, lat pull downs and pullovers. Be that as it may, you need to use a full range of motion for this to be true. Moreover, tightness in your lats may still occur. So, including dynamic stretches before workouts to help with mobility and static stretches after workouts or on off days to release tension is important.
More Stretching Resources:
- Chest Stretches
- TFL Stretches
- Piriformis Stretches
- Glute Stretches
- Levator Scapulae Stretches
- Biceps Stretches
- Triceps Stretches
- Deltoid Stretches
- Tibialis Anterior Stretches
- Ab Stretches
Kirsten Yovino
Author