Overhead Lat

A partner-assisted deep stretch for the latissimus dorsi that uses PNF techniques to achieve maximum range of motion.

Instructions

1. Sit upright on the floor with your partner positioned behind you for support.
2. Raise one arm straight up and flex the elbow, attempting to touch your hand to your back or lower scapula.
3. Have your partner hold your tricep and wrist at this starting position.
4. Attempt to pull your upper arm down to your side for 10-20 seconds while your partner provides mild resistance, preventing actual movement.
5. Relax and take a deep breath, then allow your partner to gently push your arm further across your body to deepen the stretch.
6. Hold this deeper stretch position for 10-20 seconds while breathing deeply.
7. Release and switch to the other arm.
8. Repeat for 2-3 rounds per side.

Tips

• This PNF (Proprioceptive Neuromuscular Facilitation) stretch requires a cooperative partner for safety.
• Never force the stretch aggressively - work within your comfortable range and gradually deepen it.
• Keep your torso upright to isolate the lat stretch rather than engaging your lower back.
• Breathe steadily throughout, especially during the isometric contraction phase.
• This stretch is highly effective post-workout when muscles are warm and pliable.