Recommendations: 2-3 Sets, 8-12 Reps
Stand with your feet about shoulder-width apart. Hold a water bottle in your right hand with an overhand grip (palms facing towards the back) and your right arm close to the side of your body and your left hand on your left thigh. Bend over while facing forward (not down) with your knees slightly bent until your upper body is parallel to the floor. Let the bottle hang down and you feel the stretch in the lats. This is the starting position. Lift the right bottle straight up toward your waist. Keeping your right arm close to your body until your upper arm is parallel with your back. Hold for a second at the top, feeling the lift from the lats and the traps (not the shoulders and arms) and squeeze the scapula together. Exhale during this movement. Lower the weight slowly to the starting position. Inhale during this movement. Hold a water bottle in your right hand with an overhand grip (palms facing towards the back) and your right arm close to the side of your body and your left hand on your left thigh. Bend over while facing forward (not down) with your knees slightly bent until your upper body is parallel to the floor. Let the bottle hang down and you feel the stretch in the lats. Repeat for the required number of repetitions. Stand with your feet about shoulder-width apart. Hold a water bottle in your left hand with an overhand grip (palms facing towards the back) and your left arm close to the side of your body and your right hand on your right thigh. Bend over while facing forward (not down) with your knees slightly bent until your upper body is parallel to the floor. Let the bottle hang down and you feel the stretch in the lats. This is the starting position. Lift the left bottle straight up toward your waist. Keeping your left arm close to your body until your upper arm is parallel with your back. Hold for a second at the top, feeling the lift from the lats and the traps (not the shoulders and arms) and squeeze the scapula together. Exhale during this movement. Lower the weight slowly to the starting position. Inhale during this movement. Hold a water bottle in your left hand with an overhand grip (palms facing towards the back) and your left arm close to the side of your body and your right hand on your right thigh. Bend over while facing forward (not down) with your knees slightly bent until your upper body is parallel to the floor. Let the bottle hang down and you feel the stretch in the lats. Repeat for the required number of repetitions. Variation: This exercise can also be down using other items found in the home, such as cans.
Step 1
Stand with your feet about shoulder-width apart. Hold a water bottle in your right hand with an overhand grip (palms facing towards the back) and your right arm close to the side of your body and your left hand on your left thigh. Bend over while facing forward (not down) with your knees slightly bent until your upper body is parallel to the floor. Let the bottle hang down and you feel the stretch in the lats. This is the starting position.
Step 2
Lift the right bottle straight up toward your waist. Keeping your right arm close to your body until your upper arm is parallel with your back. Hold for a second at the top, feeling the lift from the lats and the traps (not the shoulders and arms) and squeeze the scapula together. Exhale during this movement.
Step 3
Lower the weight slowly to the starting position. Inhale during this movement. Hold a water bottle in your right hand with an overhand grip (palms facing towards the back) and your right arm close to the side of your body and your left hand on your left thigh. Bend over while facing forward (not down) with your knees slightly bent until your upper body is parallel to the floor. Let the bottle hang down and you feel the stretch in the lats. Repeat as required.
Step 4
Stand with your feet about shoulder-width apart. Hold a water bottle in your left hand with an overhand grip (palms facing towards the back) and your left arm close to the side of your body and your right hand on your right thigh. Bend over while facing forward (not down) with your knees slightly bent until your upper body is parallel to the floor. Let the bottle hang down and you feel the stretch in the lats. This is the starting position.
Step 5
Lift the left bottle straight up toward your waist. Keeping your left arm close to your body until your upper arm is parallel with your back. Hold for a second at the top, feeling the lift from the lats and the traps (not the shoulders and arms) and squeeze the scapula together. Exhale during this movement.
Step 6
Lower the weight slowly to the starting position. Inhale during this movement. Hold a water bottle in your left hand with an overhand grip (palms facing towards the back) and your left arm close to the side of your body and your right hand on your right thigh. Bend over while facing forward (not down) with your knees slightly bent until your upper body is parallel to the floor. Let the bottle hang down and you feel the stretch in the lats. Repeat as required.