Stretch - One Arm Against Wall
Recommendations: 1-3 Sets, 4-10 Reps
Beginner Lats Traps Posterior Delts Stretching Body Only Gym Home
Purpose: This is a good exercise for flexibility in the upper back.
Benefits: This exercise is an effective for flexibility of the lats.
Stand upright facing a wall. Lean against the wall with your right arm. The upper arm should be straight up and the forearm parallel with the floor. This is the starting position. Slowly lean toward your arm. You will feel a stretch in your lats. Keep your legs and back straight. Breathe normally. Return to the starting position. Lean against the wall with your right arm. The upper arm should be straight up and the forearm parallel with the floor. Repeat for the required number of repetitions. Stand upright facing a wall. Lean against the wall with your left arm. The upper arm should be straight up and the forearm parallel with the floor. This is the starting position. Slowly lean toward your arm. You will feel a stretch in your lats. Keep your legs and back straight. Breathe normally. Return to the starting position. Lean against the wall with your left arm. The upper arm should be straight up and the forearm parallel with the floor. Repeat for the required number of repetitions.
There are a number of muscles in the back, although the two major muscles are the lats and traps. The lats pulls the arm back and down towards the spine. The traps pull the shoulder blades back and towards the spine.
Step 1
Lean against a wall using your right arm.
Stand upright facing a wall. Lean against the wall with your right arm. The upper arm should be straight up and the forearm parallel with the floor. This is the starting position.
Step 2
Lean slowly against your arm, until you feel a stretch in your lats.
Slowly lean toward your arm. You will feel a stretch in your lats. Keep your legs and back straight. Breathe normally.
Step 3
Return to the starting position.
Return to the starting position. Lean against the wall with your right arm. The upper arm should be straight up and the forearm parallel with the floor.
Step 4
Lean against a wall using your left arm.
Stand upright facing a wall. Lean against the wall with your left arm. The upper arm should be straight up and the forearm parallel with the floor. This is the starting position.
Step 5
Lean slowly against your arm, until you feel a stretch in your lats.
Slowly lean toward your arm. You will feel a stretch in your lats. Keep your legs and back straight. Breathe normally.
Step 6
Return to the starting position.
Return to the starting position. Lean against the wall with your left arm. The upper arm should be straight up and the forearm parallel with the floor.