1. Strong Like Lighting, Loose Like a Rag Doll
Yoga offers a variety of ways to do bent-over lateral stretches. Two of the best yoga poses for the lats are the thunderbolt and the rag doll, which can easily be combined for a dynamic stretch. Stand with your feet less than hip-width apart and your spine tall and straight. Inhale deeply and lift your arms overhead, palms facing and lengthening through the spine. As you exhale, bend your knees and lean forward slightly, dropping as far down and forward as possible while keeping your feet flat on the ground. Reach out with your hands, stretching the lats with the thunderbolt and hold as you complete your exhale and and take another deep breath in. As you exhale, straighten your legs and continue bending forward at the hips. Keep your legs straight and hold onto your elbows, bending as far forward as you can with straight legs. Push up with your hips and relax your upper body, falling into rag doll and allowing the weight of your arms to gently stretch the lats. Hold for two to three deep breaths and then roll up to standing slowly, repeating the two exercises two to three times.
2. Don't Stop, Do the Head Drop
The head-drop is another great way to stretch the lats. Stand with your feet together 3 or 4 feet from a desk, countertop or table. Inhale and reach your hands high overhead and then bend forward at the hips, bring your palms down to the steady surface. Make sure that your legs are straight and hips are not falling forward or backward and drop your head and chest as low as you possibly can, stretching the lats. Hold the head drop for three to five deep breaths and then slowly come to standing as you exhale, repeating two to three times. You can experiment with this stretch, moving your hands closer together or further apart to stretch different parts of the lat muscles.
3. Moving Down the Line
While the bent-over lat stretch is a common classic and is extremely effective. Stand with your feet as wide as is comfortable and turn your toes in slightly. Inhale deeply and as you exhale, slowly bend forward from the hips, keeping your legs straight. Hold the forward bend for a moment, breathing deeply. Place your right hand as close to your left foot as you can comfortably, even extending beyond the foot if possible. Once your hand is firmly placed on the ground, gently lean to the right, getting a deep stretch in the lats. After three to five deep breaths, come back to center and hold for a moment before stretching to the opposite side. Repeat two to three times and then engage your abs, carefully rolling up to standing on an exhale.
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