Single-Arm Quadruped Lat Stretch

GymDaze demonstration

Watch Single-Arm Quadruped Lat Stretch

Technique

How to perform Single-Arm Quadruped Lat Stretch

1. Begin on all fours with your knees under your hips and your hands under your shoulders.
2. To stretch your right lat, walk both hands forward and to the left, keeping your right arm long and your right palm on the floor.
3. Place your left hand over the back of your right hand to gently pin it in place.
4. Exhale and gently tuck your tailbone, keeping your lower ribs drawn in rather than arching your lower back.
5. Keep the hands anchored and slowly sit your hips back toward your heels until you feel a comfortable stretch from the right armpit down the side of your back.
6. Breathe slowly, directing each inhale into the ribs on the stretching side. Maintain the gentle tailbone tuck as you exhale and settle into the stretch.
7. Hold for the prescribed breaths or time without bouncing or forcing your shoulder. Ease forward, release the hands and repeat on the other side.

Programming relevance

Muscles involved