Exercise Ball Lat Stretch
Description
The exercise ball lat stretch uses a stability ball to support and elevate your hands while you lean forward, deeply stretching the latissimus dorsi, side body, and shoulders. The ball allows your hands to roll forward, providing a deeper stretch than a fixed surface.
Muscle Group
Equipment Required
Exercise Ball Lat Stretch Instructions
- Kneel on the floor with a stability ball in front of you. Place both forearms on the ball.
- Sit your hips back toward your heels. Let your chest sink toward the floor.
- Roll the ball forward by extending your arms. Press your chest down as you reach.
- Feel the deep stretch through your lats, armpits, and shoulders.
- Keep your spine long and head between your arms.
- Hold for 30 to 60 seconds. Breathe deeply.
- Slowly walk the ball back toward you to release.
- For a unilateral version, hinge to one side and stretch one lat at a time.
Exercise Ball Lat Stretch Form & Visual
Exercise Ball Lat Stretch Benefits
- Deeply stretches the lats and side body
- Ball allows greater reach than fixed surfaces
- Opens the shoulders and armpits
- Decompresses the spine
- Excellent post-pulling-day stretch
- Calming and restorative
Exercise Ball Lat Stretch Muscles Worked
- Latissimus dorsi (deep stretch)
- Teres major
- Triceps brachii (long head)
- Posterior deltoid
- Erector spinae (lengthened)
Exercise Ball Lat Stretch Variations & Alternatives
- Puppy Pose
- Child’s Pose with Side Reach
- Doorway Lat Stretch
- Above-Head Chest Stretch
- Bench Lat Stretch (forearms on bench)
