Latissimus Dorsi and Middle Back Stretcheing Exercises 

 


Bent-Over Stretch

Stretches back of shoulders, sides of back, hamstrings (back of thighs), calves.

Equipment
Chair, desk, or countertop.

Exercise Technique

  • Hold the back of a chair with your arms shoulder-width apart.
  • Walk backwards as you bend forward from the hips and straighten out your arms.
  • Keep your feet together, your back straight and your head between your arms in line with your spine.
  • Hold for ten to fifteen seconds.

Performance Tips

  • If you feel an uncomfortable tightness in your hamstrings, bend your knees slightly.
  • Keep abdominals pulled in to make sure your back doesn't sag in the lower back.

 


Kneeling Bent Over Stretch with Stability Ball

Stretches the sides of the torso.

Equipment
Exercise mat and stability ball. You can substitute the ball with a light chair and the mat with a thick towel.

Exercise Technique

  1. Kneel down with both hands on top of the ball.
  2. Bend from the hips and roll the ball away from you until your arms are straight.
  3. Hold for the desired length of time, then slowly return to starting position by rolling the ball toward you.

Performance Tips

  1. Bend from the hips and not from the waist. Keep the back straight throughout the whole exercise.
  2. Keep head and neck in line with spine. Do not hang head downwards.
  3. Keep on breathing. Do not hold your breath as you hold the stretch.

Repetitions
Hold for 10-30 seconds.

 


Mermaid Stretch

This Pilates-inspired exercise stretches the side of the bodyThis Pilates-inspired exercise stretches the side of the body

Equipment
Exercise mat.

Exercise Technique
1. Sit on your right hip with your knees bent and off to the side.
2. Raise your right arm overhead. Hold your right wrist with your left hand and gently pull your arm sideways.
3. Hold for the desired length of time. Do the other side.

Performance Tips
1. An easier option is to keep your left hand on the mat to help with balance.
2. Lean your body sideways to increase the stretch.

Repetition
Hold for ten to twenty seconds. Do one to two times per side.

 


Pole Back Stretch

Stretches the upper and lower back.

Equipment
A pole or railing.

Exercise Technique
1. Stand up close to a pole with your toes touching the base. Wrap your hands firmly around.
2. Pull backwards bending at the hips and straightening the arms.
3. Stay for the desired length of time.
4. Bend your knees and pull your tailbone under to make the back round.
5. Stay for the desired length of time.
6. Carefully straighten up using your hands to pull you up.

Performance Tips
1. Focus on lengthening the entire body when the legs and arms are straight.
2. Focus on tucking the tailbone under when the knees are bent to stretch the lower back.
3. Keep the breath slow and rhythmic.

Repetitions
Hold each stretch for at least ten seconds.

 


Seated Lateral Stretch on Stability Ball

This exercise stretches the sides of the torso.

Equipment
Stability ball. A chair or stool can be used as a substitute.

Exercise Technique
1. Sit on the ball with legs wider than hips and hands holding the sides of the ball.
2. Use your hips to push the ball to the right as you simultaneously bring your right arm overhead.
3. Hold the stretch for the desired length of time. Repeat on the other side.

Performance Tips
1. To challenge your balance, keep the legs together.
2. Focus on lengthening and elongating as you press your hips to the side.

Repetitions
Hold the stretch for 10 to 30 seconds. Do the exercise one or two times.

 



Side Stretch

Lengthens and elongates the muscles at the sides of the body.

Equipment
None

Exercise Technique

  • You can do this exercise sitting down or standing up.
  • Place one hand behind your head and the other one on the floor or by the side of your hip.
  • Bend sideways until your elbow is facing the ceiling. If you are sitting, don't allow your buttocks to rise off the floor. If you are standing, slide your free hand towards your knee.
  • Hold the stretch for 15 to 30 seconds. Do the other side.

Performance Tips

  • Make sure you bend directly sideways, not slightly forwards or backwards.
  • Stand with legs slightly apart if you feel like you will lose your balance. Keep your legs together if you want a slightly more intense stretch.

 


Sideways Door Stretch

Stretches the muscles in the side of the torso.

Equipment
Wall or doorway.

Exercise Technique

  1. Stand sideways against a doorway or wall with your left foot crossed over your right foot.
  2. Place your left hand against the doorway at chest level.
  3. Reach upward against the doorway with your right arm.
  4. Using your left arm for balance, slowly lean your body into the doorway as you reach even higher with your right arm.
  5. Hold for ten to fifteen seconds.
  6. Do the other side (cross the right foot in front of the left).

Performance Tips

  1. Keep your feet flat on the floor as you lean sideways.
  2. Keep breathing as you hold the stretch.

 


Standing Lateral Stretch with Stability Ball

This exercise stretches the sides of the torso.

Equipment
Stability ball. If you don't have a ball, do the exercise against the wall.

Exercise Technique
1. Stand with the ball against your hip with your right arm over it. If you are doing it against the wall, stand one arm's length away with your right hand on the wall.
2. Lean sideways and take your left arm over your head.
3. Hold the stretch for the desired length of time. Repeat on the other side.

Performance Tips
1. Press your hips to the left as you take your left arm over your head.
2. Focus on elongating sideways over the ball rather than just leaning into it.

Repetitions
Hold the stretch for 10 to 20 seconds. Do one or two sets.

 


Standing Moon Stretch

This yoga-inspired exercise stretches the sides of the body

Equipment
None

Exercise Technique

  • Stand with your feet together. Put your palms together with thumbs crossed in the middle of your chest then raise your arms overhead.
  • Elongate upward then lean your body to one side.
  • Hold for three to five breaths.
  • Return to the middle and bring your palms down to the middle of your chest. Rest your shoulders for two to three breaths then repeat the exercise on the other side
Performance Tips
  • Make sure that your inhalation and exhalation are consistent in length and depth. One breath means inhaling and exhaling.
  • Try to elongate diagonally while you are leaning to the side instead of just allowing your upper body to fall sideways.
  • If it bothers your shoulders, separate your palms and keep your arms at shoulder width.
  • If you feel like you are unbalanced, keep your feet hip wide apart.
  • If it bothers your lower back, bring only one arm up and keep the other one by your side by placing your hand on your hip.

Repetitions

Do only one repetition per side

 


Upper Back Wall Stretch

Stretches the muscles of your upper back. It feels especially good if you have been sitting for a long time while working at a desk.

Equipment
Wall.

Exercise Technique

  • Stand arms length away from a wall with your feet together.
  • Keeping your heels on the floor, slowly walk your fingers up the wall as you start to lean your body forward.
  • Hold for ten to twenty seconds.
  • Repeat if necessary.

Performance Tips

  • Keep your abdominal muscles tight to prevent your lower back from sagging.
  • Avoid holding your breath as you hold the stretch.

 

Wall Lateral Stretch with Stability Ball

Stretches the sides of torso and hips

Equipment

leaning at a slanted angle. Lean into the ball.

  • Put the arm closest to the wall behind the ball and take your other arm overhead.

    • Performance tips

    • "Walk your fingers" up the wall to increase the stretch at the sides of your body.
    • Do not hold your breath while holding the stretch. Continue to breathe normally.

    Repetitions

    You can do this exercise dynamically (Do five to 10 repetitions of reaching up and down with your arm.) or statically (Do only one repetition holding the stretch for 10-30 seconds.). Or you can do a combination of 10 dynamic repetitions and one static stretch.

    Stability ball and wall

    Exercise technique

    • Place the ball at waist level. Slowly walk your legs away from the wall until you are

    Back to Home page

     


     

     

     
    Make a Free Website with Yola.