Side Wrist Pull

A dynamic upper back and lat stretch performed by crossing one arm across your body and pulling with the opposite hand. Targets the posterior shoulder and lat muscles.

Instructions

1. Stand upright with good posture and your feet about hip-width apart.
2. Cross your left arm over the midline of your body in front of you.
3. Grasp your left wrist with your right hand at approximately hip height.
4. Begin with your left elbow slightly bent, maintaining a relaxed position.
5. Slowly straighten your left arm while simultaneously lifting it up toward shoulder height.
6. As you lift, gently pull the arm toward you using your right hand to increase the stretch.
7. Feel the stretch originate from your back and lats rather than the shoulder joint.
8. Hold the stretch position for 15-30 seconds, then release and switch sides.

Tips

• Avoid pulling too hard on the shoulder joint; focus on a gentle, sustained stretch.
• Keep your hips facing forward and prevent your torso from rotating.
• Breathe slowly and deeply throughout the stretch; do not hold your breath.
• This stretch works best when standing rather than sitting.
• Perform on both sides; some people have tighter lats on one side than the other.
• Repeat 2-3 times per side, especially helpful after pressing movements.