Written by: Andrew Millett

Do you have tight shoulders or this sensation that you have tightness in your lats at rest or when you are training or playing a particular sport?

It is quite common and an area that can affect how the shoulder, neck, mid-back, and low back move. The lats, short for Latissimus Dorsi, are V-shaped muscles that go from the shoulder all the way to the low back.

In today’s post, we will discuss exercises and stretches to decrease stiffness in the lats and improve shoulder mobility so that you can train and/or play your respective sport better and more efficiently.

What is the Lat Muscle?

The lats, short for Latissimus Dorsi, are V-shaped muscles that go from the shoulder all the way to the low back on both sides of the body. Poor posture, lifting too heavy at the gym, and gripping/pulling motions can lead to tight Lat muscles.

7 Exercises & Stretches for Tight Lats

The stretches and exercises listed below will serve to reduce tightness in lat muscles.

1. SMR Latissimus Dorsi

2. SMR Triceps

3. Bench T-Spine Mobilizations

4. Standing Lat Stretch

5. Supine Kettlebell Pullover

6. Supine Feet Elevated KB Pullover

7. Quadruped Assisted Reach Roll Flex

Decrease Soft Tissue Tone

The following stretches help decrease soft tissue tone:

Exercise 1: SMR Latissimus Dorsi

One way that we recommend our athletes and clients help decrease soft tissue tone is by performing some type of self-myofascial release (SMR) to stretch tight lats.

Exercise 2: SMR Triceps

We will also recommend athletes perform self-myofascial release (SMR) to their triceps as well as the Tricep runs very close to the lats.

Add Lat Mobility Drills

Once an athlete has worked on their soft tissue quality, we typically will advise them to perform some type of mobility drills such as Bench T-Spine Mobilizations or Standing Lat Stretch.

Exercise 3: Bench T-Spine Mobilizations

A bench t-spine mobilization is a form of dynamic stretching that is performed to promote mobility in lat muscles and the upper back.

Key Points:

• Keep low back flat.

• Don’t arch or round.

• Stretch should be felt in the lats, triceps, or mid-back.

• During the stretch, if you are experiencing shoulder pain or pinching, try moving your elbows further apart.

Exercise 4: Standing Lat Stretch

The standing lat stretch is another great exercise for tight lats, performed in the upright position.

Key Points:

• Grasp onto a sturdy object.

• Use your other hand to stabilize the scapula on the rib cage.

• Sit back until you feel a gentle stretch of your Lat.

Control Lat Muscle Range of Motion

Far too often, an athlete will foam roll, stretch, and see a transient improvement in their mobility, but then things revert right back to where they were minutes, hours, or a day previously.

Typically, in these cases, the athlete isn’t training their body to control the ranges of motion that they have “acquired”. They have always had that mobility, but their body had the “emergency brake” on limiting their ability to access that mobility.

Loading these ranges of motion trains the athlete’s nervous system to control this new mobility and be able to use it.

Try these drills:

A few exercises we like to use are:

• Supine KB Pullover

• Supine Feet Elevated KB Pullover

• Quadruped Assisted Reach Roll Flex

Exercise 5: Supine Kettlebell Pullover

The Supine Kettlebell pullover is an exercise that involves lying flat on your back and lifting a kettlebell over your head.

Key Points:

• Bend your knees and maintain contact with your low back and the ground.

• Breathe out and bring the kettlebell overhead.

• Make sure not to let your low back leave the ground as you do the exercise.

Exercise 6: Supine Feet Elevated Kettlebell Pullover

The Supine Feet Elevated Kettlebell Pullover is a similar exercise to the Supine Kettlebell Pullover, with the main difference being elevating your feet.

Key Points:

• Same points as Supine Kettlebell Pullover, but have low back just an inch off the ground.

• Be sure you are maintaining a slow and controlled pace.

Exercise 7: Quadruped Assisted Reach Roll Flex

With a quadruped assisted reach roll flex, you start on all fours and use a resistance band.

Key Points:

• Get on all fours.

• Sit your butt back onto the edge of your heels.

• Maintain a slow and controlled pace during the exercise.

Use These Exercises to Stretch Tight Lats

If you’re experiencing tight lats, try the options mentioned above to improve Latissimus Dorsi mobility and the ability to maintain it.

A key point is to make sure to train in those available ranges of motion to allow the body to maintain improvement in mobility.

if you are dealing with tight lats, try performing a self-myofascial release, mobility drills, as well as the drills mentioned above to train in your new mobility.

Or, if you are in the Massachusetts area, schedule an appointment. We offer physical therapy in Hudson, MA, and surrounding areas including Boston and Worcester.