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Kneeling Lat Stretch
- 1 - Begin by kneeling on a soft surface or mat with your knees hip-width apart and your toes pointing behind you.
- 2 - Place both hands on a stable surface in front of you, such as a bench, box, or foam roller, at roughly shoulder height.
- 3 - Slowly sit your hips back toward your heels while keeping your arms extended and your hands in place.
- 4 - Allow your chest to drop toward the floor and feel a deep stretch along the sides of your back and lats.
- 5 - Keep your head in a neutral position between your arms, avoiding looking up or tucking your chin excessively.
- 6 - Hold the stretch for 20–40 seconds, breathing deeply and relaxing further into the position with each exhale.
- 7 - Slowly return to the starting position and repeat on both sides if performing a unilateral variation.
