Exercise Ball Lat Stretch

Exercise Ball Lat Stretch

The Exercise Ball Lat Stretch is a fantastic exercise for targeting and stretching your latissimus dorsi muscles, commonly known as the lats. These muscles are located on the sides of your back and play a crucial role in a wide range of upper body movements, including pulling motions. By incorporating this stretch into your routine, you can improve your overall flexibility, enhance your posture, and relieve tension in your upper body. To perform the Exercise Ball Lat Stretch, you will need an exercise ball or stability ball. Begin by sitting tall on the ball with your feet planted firmly on the floor. Walk your feet forward, allowing the ball to roll under your back until it supports your mid to upper back region. Your knees should be bent at a 90-degree angle, and your hips and shoulders should be in alignment. From this position, extend your arms overhead and interlock your fingers. Take a deep breath in, and as you exhale, slowly reach your arms back behind your head, aiming to lower them towards the floor. You should feel a gentle stretch along the sides of your back, particularly in the latissimus dorsi region. Hold this stretch for 20 to 30 seconds, focusing on maintaining good posture and relaxation throughout your body. Remember to breathe steadily throughout the stretch, inhaling deeply into your belly and exhaling fully. Avoid any jerking or bouncing motions, as this can increase the risk of injury. If you experience any discomfort or pain during the stretch, adjust the position or range of motion to a point where you can feel a gentle stretch without strain. Incorporating the Exercise Ball Lat Stretch into your routine can be beneficial, especially if you engage in activities that involve repetitive shoulder movements or upper body exercises. It can help improve your range of motion, decrease muscle imbalances, and ultimately contribute to better overall performance. Remember to always warm up before attempting any stretches and listen to your body's cues to ensure a safe and effective workout.


  • Start by sitting on an exercise ball with your feet firmly planted on the ground.
  • Slowly walk your feet forward, rolling the exercise ball underneath you until your upper back is resting on the ball.
  • Bend your knees and keep your feet shoulder-width apart for stability.
  • Extend your arms overhead and interlace your fingers.
  • Gently lean to one side, feeling a stretch in your lat muscles on the opposite side.
  • Hold the stretch for 15-30 seconds and then return to the starting position.
  • Repeat the stretch on the other side.
  • Continue alternating sides for the desired number of repetitions.

Tips & Tricks

  • Make sure to choose the right size exercise ball to ensure proper stability during the stretch.
  • Focus on maintaining proper form throughout the exercise, keeping your spine in a neutral position.
  • Breathe deeply and exhale as you stretch to enhance your body's flexibility and relaxation.
  • Gradually increase the duration and intensity of the stretch over time for improved flexibility.
  • Engage your core muscles to help stabilize your body and deepen the stretch.
  • Listen to your body and avoid pushing into pain during the stretch. Work within your comfort zone.
  • Experiment with different arm and hand positions to vary the stretch and target different areas of the lat muscles.
  • Pair the exercise ball lat stretch with other mobility exercises to create a well-rounded stretching routine.
  • Consider incorporating foam rolling or self-myofascial release techniques to further relax and release tension in the lats.
  • Consult with a fitness professional or physical therapist if you have any concerns or specific limitations to ensure safety and effectiveness.


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