I am always looking for stretches for the shoulder and I came across this one.
I really liked it because it opened up the back part of the ribs and provided a lats stretch.
Here, let me break it down for you.
90 – 90 – Lats Stretch
|Purpose:||To stretch out the lats (latissimus dorsi) and open up the ribs (posterior-inferior area).|
|Starting Position:||In a side-lying position with the bottom forearm below the shoulder and propping up the upper body. The legs are positioned so the top leg is extended at the hip and the knee is bent to 90 degrees and the bottom leg flexed at the hip and knee to 90 degrees.|
|How to Do the Exercise:||1) Keep the hips relaxed and reach with the top arm looking for a stretch in the lats and an opening up of the posterior aspect of the ribs on the same side as the top arm.|
2) Hold the position for 20 seconds and relax.
3) Perform twice on each side.
|Progressions:||– You can reach the top arm in various positions in front, over or behind until you get the desired stretch or feeling|
– You can add a light weight in the top hand in order to get traction from gravity for a more intense stretch
– You can move the hip of the top leg into great extension in order to intensify the stretch
|Contraindication & Common Mistakes:||– Be cautious of excess twisting in the lower back|
I hope you enjoyed this exercise and give it a go with yourself or your clients.
Rick Kaselj, MS
P.S. – Thank you to Chad Benson for showing me this stretch.