Supine Lat stretch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Supine Lat stretch )

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Name of exercise  Stretch Latissimus supine
Other names of exercise Supine Lat stretch
Description of exercise The Supine Lat stretch exercise is a simple yet effective stretch for the lats, or latissimus dorsi muscles, located on the sides of the back. To perform this stretch, lie on your back with your arms extended above your head. Slowly bring your arms down towards the ground, keeping them straight and parallel to your body. You should feel a stretch in your lats and upper back. Hold this position for 10-15 seconds, then release and repeat for a total of 3-5 times. This stretch can help improve flexibility and range of motion in the back, and can also help alleviate tension and tightness in the lats.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Lie on back, low back flat against floor, arms at side, palms down.
  • Move arms out to side until overhead while rotating palms up as shown.
  • Hold arms flat on the floor.
  • Maintain the low back flat against the floor.
  • Hold, return to start position, and repeat.

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    Video Tutorial

     

    Body Part Chest, Lumbar, Shoulder
    Type of Muscles Latissimus Dorsi
    Category of Exercise __
    Type of Exercise __
    Body Position Supine
    Difficulty Level Low
    Direction of Exercise Abduction
    Type of Action Flexion, Abduction, Elevation, Circumduction, Reposition

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improved flexibility
  • Increased range of motion
  • Reduced muscle tension
  • Improved posture
  • Strengthened back muscles
  • Improved breathing
  • Reduced risk of injury
  • Improved athletic performance
  • Improved circulation
  • Relieved back pain

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The supine lat stretch exercise should be avoided if you have any injuries or pain in your shoulders, neck, or back. It is also not recommended for those with a history of shoulder dislocations or impingement syndrome. If you have any pre-existing medical conditions, such as osteoporosis or arthritis, it is best to consult with a doctor before attempting this exercise. Pregnant women should also avoid this exercise due to the pressure it puts on the abdomen. Additionally, if you experience any discomfort or pain while performing the exercise, stop immediately and seek medical advice. It is always important to listen to your body and avoid any exercises that may exacerbate existing injuries or conditions.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before performing the exercise
  • Use a mat or towel to cushion your back
  • Keep your neck and spine in a neutral position
  • Engage your core muscles throughout the exercise
  • Avoid overstretching or forcing your body into the stretch
  • Breathe deeply and evenly throughout the stretch
  • Hold the stretch for 15-30 seconds and repeat on both sides
  • Stop immediately if you feel any sharp or intense pain
  • Consult a doctor if you have any pre-existing injuries or conditions
  • Gradually increase the intensity and duration of the stretch over time.

    • Helpful in Diseases

  • Shoulder impingement syndrome
  • Rotator cuff tears
  • Frozen shoulder
  • Shoulder bursitis
  • Shoulder tendinitis

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    Frequently asked questions

     

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