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
Back, Latissimus Dorsi
Equipment Required
Stability Ball
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key 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
How to perform
- 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.
FRONT VIEW
BACK VIEW
Back
Primary
Lower Back
Primary
Posterior Deltoid
Primary