Latissimus Dorsi Stretches

Written by Brett Harrop

Updated: 27 April 2022

(Main muscles involved: Latissimus Dorsi, Pectorals, Triceps, Obliques)

The following latissimus dorsi stretches are designed to improve flexibility in the latissimus dorsi muscle (figure 1). You should discuss the suitability of these exercises with your physiotherapist prior to commencing them.

Generally, you should choose one or two latissimus dorsi stretches that feel comfortable for you and repeat them 3 times daily. As your flexibility improves, the exercises can be progressed by increasing the frequency, duration and intensity of the stretches provided they are pain-free.

Latissimus Dorsi Stretches

Latissimus Dorsi Stretch

Begin this latissimus dorsi stretch standing tall with your back straight and hands above your head. Gently lean to one side until you feel a mild to moderate stretch in the side of your upper back and shoulder (figure 2). Hold for 5 seconds and then return to the starting position. Repeat 10 times provided the exercise is pain free. Then repeat the exercise on the opposite side.

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Latissimus Dorsi Self Massage Exercises

The following latissimus dorsi self massage exercises are designed to improve the flexibility of the latissimus dorsi muscles and are an excellent addition to the above stretches. You should discuss the suitability of these exercises with your physiotherapist prior to commencing them.

Foam Roller Latissimus Dorsi Release

Place the foam roller under the outer aspect of your back (Latissimus Dorsi) as demonstrated (figure 5). Using your legs, slowly move your body forwards and backwards allowing the roller to massage the side of your upper back. Breathe normally, keeping your upper body relaxed. Repeat this process for 15 – 90 seconds provided it is comfortable and does not cause pain. This exercise can also be performed with your hands behind your head or your arms across your chest.

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Become a PhysioAdvisor Member and gain full access to our complete Injury Database. Our experienced physiotherapists are updating PhysioAdvisor’s injury articles to include the most important information to help users take control of their injury and hasten their recovery. Updated sections include detailed information on: Treatment, Intermediate & Advanced Exercises and a step by step Rehabilitation Protocol for each updated injury article – ensuring you have the tools to take control of your injury and save money on expensive physiotherapy consultations.

Find a Physio to assist with Latissimus Dorsi Stretches

Find a physiotherapist who can assist with latissimus dorsi stretches and rehabilitation.

More Exercises

• View Latissimus Dorsi Strengthening Exercises
• View Upper Body Massage Ball Exercises
• View Upper Body Foam Roller Exercises
• View Upper Body Resistance Band Exercises

Physiotherapy Products to Assist with Exercises and Rehabilitation

To purchase physiotherapy products to assist with exercises click on one of the above links or visit the PhysioAdvisor Shop.

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