1. Take Your Seat
To do side-reach lat stretches, it is important to remember to keep your spine tall and straight as you reach. Preventing your body from rotating forwards or backwards will ensure that you target the lats and prevent strain. Begin with a seated lat stretch, crossing your legs if comfortable, or extending them straight out in front of you. Place your left hand behind your back about 1 foot with finger pointing away from you and inhale deeply as you lift your right hand overhead. Use your inhale to stretch up through the spine and then exhale, leaning to the left as your reach out with your fingertips. Breathe deeply in and out, expanding the chest and intensifying the stretch. Hold for three to five deep breaths and then slowly come to sitting as you exhale, releasing your arm and repeating on the opposite side.
2. On Your Feet
To do a standing lat stretch, keep your feet about hip-width apart, again, keeping your spine tall and straight. Tuck your tailbone under and inhale deeply, raising both arms overhead, placing your palms together and lifting into a stretch. As you exhale, gentle lean to the right, reaching out with your arms. Make sure that you bend from the hips without bending the knees and that you only go as far as you can without rotating your chest forward. Breathe slowly and deeply, holding for three to five breaths before engaging the abs and lifting to standing on an exhale. Repeat to the left side.
3. Time for the Triangle
The triangle is one of many great yoga poses which will give you a deep lat stretch. Stand with your feet a bit further than hip-width apart, keeping the toes of your left foot pointing straight ahead and turning your right foot to the side. Inhale deeply, lifting your arms straight out to your sides and then exhale as you lean to the right. If possible, place your right hand palm down on the ground on the inside of your right foot; however, if you are not that flexible, you can rest your hand on your ankle, calf or knee. Again, remember to only go as far as you can without compromising a straight spine. Breathe deeply, turning your head up to look at your left and and reach up to the ceiling. Hold for three to five deep breaths and the carefully come to standing on an exhale by engaging your abs, bending your right knee and pushing into your right foot. Switch your foot position and repeat to the left.
