beginnerNo equipmentStanding
Lat Stretch (Arm Overhead Side Lean)
The lats are one of the most overlooked contributors to poor posture — when tight, they internally rotate the shoulders and compress the lumbar spine. This side-lean stretch effectively lengthens the entire lat from the hip to the arm.
Lat Stretch (Arm Overhead Side Lean)
Duration
2 min
Hold
45s
Sets
2
How to do it
- 1
Stand with feet hip-width apart next to a wall or hold a doorframe for stability.
- 2
Reach your right arm straight up overhead.
- 3
Lean your entire body to the left, allowing the right side to lengthen.
- 4
Keep both feet flat and both hips level, resist the urge to let the left hip pop out.
- 5
Hold 30 to 45 seconds per side, breathing into the stretch.
Benefits
- Lengthens the latissimus dorsi from attachment to attachment
- Reduces the internal shoulder rotation caused by lat tightness
- Relieves lateral lumbar compression from tight lats pulling on the pelvis
Common mistakes
- Rotating the torso during the side lean instead of staying in the same plane
- Letting the hip on the opposite side flare outward
- Not reaching fully overhead before leaning, partial reach reduces the stretch
Target areas
upper backshoulderslower back
Good for
desk workersathletesseniorsmorning
Get the full guided program, with video walkthroughs for every exercise.
Find Your ProgramBrowse all programs →
