Animated stretch preview.
neck shoulders
Lat Prayer Stretch
Step-by-step instructions
- 1Set up with chair or bench close enough that you do not have to reach or rush once the stretch starts.
- 2Place elbows on a bench or chair and sink the chest down with hands together.
- 3Keep the ribs gently tucked and breathe into the sides of your back. Adjust elbow height for comfort.
- 4Hold the stretch for 90 seconds, then release gradually and notice how lats feels before repeating or switching sides.
Voiceover
Keep the ribs gently tucked and breathe into the sides of your back. Adjust elbow height for comfort.
Keep the ribs gently tucked and breathe into the sides of your back. Adjust elbow height for comfort.
Focus areas
Description
Adult doing lat prayer stretch using a chair, calm home studio mobility image.
Benefits
- Targets lats, shoulders, upper back with a clear, repeatable setup.
- Eases common upper-body stiffness from screens, driving, and desk work.
- Fits into short routines because the working time is 2 minutes or less for most sessions.
Tips
- Keep the breath smooth and reduce the range if lats starts to guard.
- Use chair or bench for support rather than forcing a deeper shape.
- Let shoulders stay relaxed so the stretch does not turn into a bracing exercise.
Common mistakes
- Shrugging the shoulders or chasing a strong pull through the neck.
- Bouncing, yanking, or trying to make the stretch feel intense immediately.
- Ignoring numbness, tingling, dizziness, sharp pain, or joint pinching.
Contraindications
- Skip or modify this stretch if it reproduces sharp pain, numbness, tingling, dizziness, or symptoms that travel away from the stretched area.
- Get qualified medical guidance before stretching around recent injuries, surgery, unexplained swelling, severe pain, or diagnosed conditions that limit movement.
Programs
Programs with Lat Prayer Stretch
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