Exercise
90 LAT STRETCH
Form cues
About
The 90-degree lat stretch lengthens the latissimus dorsi and thoracic spine by positioning the arms at shoulder height against a surface and sinking the chest toward the floor, improving overhead range of motion and shoulder health.
Instructions
Step-by-step technique
Stand with feet hip-width apart facing a wall or the back of a chair. Step back until you are roughly arm-length away.
Place both hands on the surface at shoulder height with arms straight.
Brace the core, pull the shoulders back, and begin walking the feet back until the hips are roughly over the knees and the torso is parallel to the floor.
With the arms straight, gently sink the chest toward the floor, feeling the lats and upper back lengthen.
Hold for 30–60 seconds, breathing deeply and allowing the stretch to deepen with each exhale.
Walk the feet back toward the wall to release the stretch.
Common mistakes
What goes wrong — and why
Hips moving behind the knees
Allowing the hips to drift too far back changes the stretch from the lats to the lower back.
Keep the hips directly above (or just behind) the knees at the 90° position.
Arching the lower back
Compensating with lumbar hyperextension reduces the upper back stretch and compresses the lumbar spine.
Brace the core gently and keep the lower back neutral — the movement is the chest sinking, not the lower back arching.
Not holding long enough
Short holds of less than 20 seconds do not allow the connective tissue to elongate meaningfully.
Hold each position for a minimum of 30 seconds; 45–60 seconds is ideal for meaningful flexibility gains.
Variations · Progressions · Regressions
Adaptations for every level
Child's Pose
A gentler lat and upper back stretch from a kneeling position with arms extended overhead.
One-Arm 90 Lat Stretch
Perform the stretch with one arm at a time and the opposite arm extended to the side to increase the unilateral lat stretch.