Kneeling side-of-back stretch
Also called lat stretch, prayer stretch on a chair
- Works
- Sides of the back · latissimus dorsi
- Middle of the back and spine · thoracic spine and its muscles
- Needs
- No equipment
Setup
Kneel facing a chair or bench. Put your elbows on the seat with your palms together.
Steps
- Sit your hips back toward your heels.
- Let your chest sink toward the floor.
- Bend your elbows to bring your hands behind your head if that is comfortable.
- Hold for the time you chose.
Breathing
Breathe slowly. Let each breath out take you a little further, without forcing it.
Where you feel it
Along the sides of your back and in your armpits.
Common mistakes
- Arching the lower back.
- Pushing into pain at the shoulders.
When to stop
Stop if you feel sharp pain, pain in a joint, dizziness or numbness.