The latissimus dorsi, often referred to as your lats, are a large muscle in your back. Stretching across the lower posterior thorax, it helps the upper body move in a number of ways, as well as aiding in the respiratory process. As as large muscle, it’s an important one to stretch and increase mobility. We use the lats in so many movements and in aiding our posture!

Before getting started with the lat mobility exercises, take these things into consideration!

Start small with lat mobility. You don’t want to injure your back (or any other part of your body). Feel what feels comfortable and don’t push yourself too hard.
Move slowly and deliberately. We want to engage the muscles and connect with the body. In my post What is Mobility?, I talk more about not using momentum in dynamic stretching and mobility exercises.
Treat it like exercise. With any mobility, it is most effective to repeat the exercises. Try doing each one at least 3 times with at least 30 seconds of rest between each set.
Mobility may be best before a workout. So you may incorporate these mobility movements before doing lat exercises to increase strength, range of motion, and stability.

1. Simple Hang

The simple bar hang is a great way to stretch your lats. This is a bit of an active stretch, and you can modify it a bunch of different ways that I will discuss. The simple hang helps upward shoulder mobility as the lats stretch upward.

You can use a pullup bar if you have one, or something else you can hang on. Grab the bar with an overhand grip and hands shoulder width apart.
Fully extending your arms, hang for 30 seconds. rest for 10 to 20 seconds, then repeat.
To work the lats in different ways, you may try widening or narrowing your grip, or switching to an underhand chin-up grip.

2. Lat Massage

This lat mobility exercise uses a foam roller or massage ball. You can find them on Amazon or at most sports stores or even big box stores. A lacrosse ball also works well for less money!

Lie on your right side with your arm outstretched past your head. Place your foam roller or massage ball just below your right armpit.
Slowly roll side to side across the roller or ball. Move from the armpit down to where the lat muscle enters the ribcage. Remember to move slowly!
Repeat on the other side.

3. Banded Bully

The banded bully with extension bias is a true mobility exercise. You will be using muscles in this one to work with your range of motion. For this mobility exercise you will need some resistance bands.

Loop one end of your resistance band around a pole or whatever anchor you have available. Hook the other end of the band around your left elbow.
Face away from the anchor point and place your left hand behind your back. I recommend using your right hand to help hold it there. Your left elbow should be at a 90 degree angle.
Take a step forward with your left foot, and slowly turn your torso to the right. As you move your torso, pull your elbow gently forward.
You may move the position of your feet to get more of a rotation in your t-spine. Hold the position for a few seconds, and return to start. Repeat a few times and switch sides.

4. Extended Child’s Pose

Another active stretch, the extended child’s pose is one of my favorites. It’s a solid stretch for surfers, climbers, athletes, or anybody active It not only works the lats, but also can help stretch the hips, thighs and spine. I also frankly find it super relaxing!

Start in a kneeling position with your knees about hip-width apart and feet together.
Sit as far back on your heels as you’re able, and extend your arms forward to rest your forehead on the floor.
Spread your fingers wide, pressing your palms into the mat. Allow your chest to gently sink in to the floor, stretching the spine.
When you’re ready, move both hands slowly (really slowly!) to the left side. You should feel a stretch through your right lat. Be gentle here both going into the movement and out of it.
Repeat on the other side.

5. Lat Extensions

Lat extensions are a great mobility exercise that stretches and works with the lats and chest. You can use an exercise ball for this one, or a table or bed.

Begin kneeling with your knees about hip width apart, facing your exercise ball.
Place your palms flat on an exercise ball (or bed, or table) in front of you.
Keeping your chest open, allow the chest to fall toward the floor. Don’t allow the back to curve downward.
Hold the stretch down for a few seconds, and repeat.

For more mobility exercises and routines, check out my Stretching and Mobility Programs.

More Lat Exercises

Featured