1) Lat Stretches Yoga:
How to Stretch and Strengthen Your Lats
2) Lats Workout at Home:
Various Exercises for the Upper Back & Shoulders
Lat Stretch Yoga – How to Stretch and Strengthen your Lats
How To Do Lat Stretching Exercise?
The best way to stretch your upper back muscles is through stretching. You will do it by lying down on the floor or mat. Then place one hand behind your head and another hand under your armpit area. Slowly move both hands away from each other until they are parallel to the ground. Hold for 5 seconds and repeat 10 times.
You can use any type of object like a towel, blanket, etc., but make sure that it is firm enough so that you don’t hurt yourself while doing this exercise.
Lateral Raises – How to Do Them?
Lie face up on the floor with your legs straight out in front of you. Place your hands behind your head and pull them toward your body. Keep pulling until you feel a slight pinch sensation. Hold for 3 seconds and then slowly release. Repeat 10 times for each side.
Lat Pulldowns – How to Do Them?
Stand behind a lat pulldown machine with your feet hip-width apart and grasp the bar slightly wider than shoulder width. Allow the bar to slide down until it touches your upper chest. Keep your elbows pointed towards the ground and your upper arms stationary. Use your back muscles to pull the bar until it touches your neck. Hold for 2 seconds then slowly release. Do 12 reps.
Doorway Pull-up Bar – How to Use It?
The doorway pull-up bar is a great exercise for your back and arms. Just place the bar in the upper part of your doorway at about neck height, open the door completely, and hang the bar over the top edge of the door. Place your palms over the top of the bar with your fingers pointed toward you and your arms straight. Grip the bar tightly and keep your feet off the ground. Now use your back muscles to pull yourself upward until the bar touches your neck. Slowly release back to starting position.
Lat Stretch Exercises – How to Stretch Your Lats?
The most important rule to remember when performing any type of lat stretch is that you should never feel pain. If you feel any type of pain then you are probably overstretching a muscle or pulling a tendon. Stop immediately and see a medical practitioner before doing this exercise again.
Stand upright and place one hand on your upper back and gently pull it back until you feel a slight tension. Hold for 10 seconds and then relax.
Your other arm can be placed in front of you at your side. Now turn your body to the left side while keeping your feet in place. You should feel a pull on the right side of your back. Do this 5 times for each arm.
Wall Press – How to Do Them?
This exercise can easily be done at home and requires no special equipment. Stand about 2 feet from a wall with your feet shoulder-width apart. Now bend your knees slightly and slowly slide down the wall until your legs are completely bent. Place both palms on the wall at about shoulder width and push the wall as hard as you can. Hold for 5 seconds and then slowly release. For greater intensity you can increase the force of your pushes.
One Legged Squats – How to Do Them?
Get into a normal squatting position but place only one foot on the ground. Make sure that your knees do not go over your toes and keep the other leg completely straight and off to the side. Slowly lower yourself as if you were going to sit in a chair and then come back up without relaxing. The raised leg can also be moved from side to side for more of a challenge.
Sources & references used in this article:
Chair Yoga: Sit, Stretch, and Strengthen Your Way to a Happier, Healthier You by K McGee – 2017 – books.google.com
Exercise Device by JF Hetzel – US Patent App. 13/957,238, 2014 – Google Patents
Stretching by B Anderson – 2010 – books.google.com
Stretching for Dummies by LR Chabut – 2011 – books.google.com
Stretching by J Hewett – 2009 – top-form-fitness.com
… that stretching is important. However, there seems to be a lot of conflicting advice about how and when to stretch. Take a closer look at passive and active stretching to … by J Hewett – bodybuilding.com
Fascial stretch therapy by A Frederick, C Frederick, TW Myers – 2014 – handspringpublishing.com