Your lats are the largest upper body muscle, connecting your arm to your spine and pelvis. Tight lats limit overhead reach and contribute to shoulder impingement. These stretches restore lat flexibility. Get personalized mobility routines: Start your 14-day free trial Why This Matters When you reach overhead, your lats must lengthen. Tight lats force compensation: arching your lower back or limiting reach. Releasing lats improves overhead mobility and reduces shoulder stress. The Exercises Practice these exercises in order. Move slowly and respect your current range of motion. Exercise 1 JME 44 Starting with your hand at the side, bring your arm up, over your head, then back down to the side. Exercise 2 JME 45 Starting with your hand at the side, move your arm forward (with your palm facing your body), up and over your head, then back down to your side. Exercise 3 JME 151 Either sitting or standing, extend one arm up over your head. Bend toward the other side for a gentle stretch in your side body. Return to the middle and repeat. Exercise 4 JME 154 Either sitting or standing at your desk, extend your upper body toward the direction behind you - either putting your arms above your head or keeping them at your side. Exercise 5 JME 157 Standing or sitting at your desk, raise one arm above your head. Rotate your upper body toward the other side for a gentle stretch and return to the middle. Tips for Success Child's pose with arms extended stretches lats Hang from a bar if accessible Pulling exercises tighten lats; stretch after Address thoracic extension alongside lat stretching Side-lying lat stretches can access different fibers How Often to Practice Stretch after pulling exercises and before overhead work. Daily practice maintains flexibility. Build Your Mobility Practice Consistency matters more than duration. simplmobility provides joint-specific routines in 2-3 minute sessions that fit into any schedule. Start Your Free Trial