Lat Stretch for Your Upper Back and Sides of Your Torso
Movement card
| Body area | Upper back |
|---|---|
| Also called | Latissimus Dorsi Stretch, Child’s Pose with Side Bend |
| Works | Upper back, Shoulders, Sides of torso |
| Type | Stretch |
| Position | Floor |
| Hold | 15 to 30 seconds |
| Reps | 2 to 3 |
| Sets | 1 |
| Sides | Each side |
| How often | Once or twice a day, or when you feel tightness in your back and shoulders. |
| Equipment | None, floor mat |
| Office visibility | Low |
The Lat Stretch, also called the Latissimus Dorsi Stretch, is a floor movement that targets the large muscles along the sides of your back, as well as your shoulders.
This stretch can be helpful for people who spend a lot of time sitting at a desk and begin to feel tightness in their upper body from maintaining one position for long periods.
What the lat stretch works
This movement primarily stretches the latissimus dorsi, which are the large muscles running down the sides of your back. You will also feel the stretch through your shoulders and along the sides of your torso, from your armpits down.
How to do it
Starting position: Kneel on the floor on all fours. Place your hands directly under your shoulders and your knees directly under your hips. If kneeling is uncomfortable, place a folded towel or cushion under your knees.
- Walk your hands forward and widen them slightly, beyond shoulder-width.
- Keeping your arms straight, slowly lower your hips back toward your heels, allowing your chest to sink toward the floor.
- You should feel a stretch along the sides of your back and under your arms. Hold this position briefly.
- To deepen the stretch on one side, walk both hands over to the left until you feel a stronger stretch along your right side.
- Hold the stretch, then walk your hands back to the center.
- Repeat on the other side by walking your hands to the right to stretch your left side.
What you should feel
You should feel a gentle pulling sensation along the sides of your back, from your armpits down toward your torso. The stretch should be comfortable and not sharp. Avoid shrugging your shoulders up toward your ears or holding your breath; instead, breathe deeply to relax into the stretch.
Common mistakes
- Rounding the lower back excessively instead of hinging at the hips.
- Holding your breath instead of breathing deeply and relaxing into the stretch.
- Shrugging your shoulders up toward your ears.
Make it easier or harder
- Easier: Perform a seated or standing version. Sit or stand tall and reach one arm straight overhead. Gently bend your torso to the opposite side until you feel a stretch. Use your other hand to hold onto your desk or chair for support.
- Harder: Walk your hands further to one side to increase the intensity of the stretch.
- Harder: Hold the stretch for a few seconds longer, as long as it remains comfortable.
Fitting it into a desk day
The floor version of this stretch has low office visibility and is best done in a private space. For a more discreet option, you can perform a seated or standing variation right at your desk. This allows you to relieve back and shoulder tightness without leaving your workspace.
Quick questions
How long should I hold a lat stretch?
Hold the stretch on each side for fifteen to thirty seconds. You can repeat this for two or three repetitions.
Can I do a lat stretch while sitting at my desk?
Yes, a seated or standing version is available. Sit or stand tall, reach one arm overhead, and gently bend to the opposite side while using your other hand to hold your desk or chair for support.
When to see a doctor or physio
Stop this movement if you experience any of the warning signs that suggest a more serious issue. It is best to get checked by a doctor or physical therapist if the pain is sharp or persistent.
- Sharp, shooting, or radiating pain in your shoulder, arm, or back.
- Numbness or tingling in your arms or hands.
Skip it or ask first if:
- You have a recent or current shoulder injury, such as a rotator cuff tear or impingement.
- You have had recent surgery on your back or shoulders.
How this page was put together: general guidance consistent with public workstation and movement-break resources from OSHA, CDC/NIOSH and the NHS, and with standard exercise handouts. It was drafted with AI assistance, checked in a separate review pass and edited under our editorial policy. It is not medical advice and no clinician reviewed it. Last checked October 2026.