How To Use A Lat Stretch To Relax Tense Back Muscles

One of the most important things that people forget to do before taking any form of exercise is to do a stretch routine

. Actually, warming up and cooling down with a 5-minute stretch is an important part of any training session. By stretching your muscles you are preparing your body for the rigours of your workout. Not only does it relax an aching back after having a stretch, it also has the practical purpose of reducing the risk of injury during and after a workout.

Stretching can be done anywhere so, there is no excuse not to do it. It does not have to be in the gym or on the track. For example, if you are a busy executive, then you can perform your stretching routine in your private office to relieve the stresses of the day.

A great stretching routine is the lat stretch. This gives the muscles on your back a really good workout. If you are doing this at home you will need to use the handle of an internal door to grip onto and ensure the door is secure.

Begin by inhaling slowly and holding your breath for a count of eight. Breathe and carry your oxygen down and into the pit of your stomach. After the count of eight release and exhale slowly. Do this five times. This will get oxygen flowing into your blood and muscles.

After the breathing exercise stand facing the open door and place each hand on the handle or knob on either side of the door. Make sure you use an underhand grip. Once your hands are securely gripping the handles place your feet shoulder length apart. Do not straighten the knees but, keep them slightly bent. Lower your hips in a backward motion to stretch and lengthen your back. As you stretch take a deep relaxed breath and exhale slowly.

As you lower your back, focus on the stretch and enjoy the pull on your arms and back muscles.

As you begin to pull yourself upwards squeeze or contract your back muscles then, repeat the exercise.

The lat stretch can also be done by placing the palms of your hands on a supporting wall with your arms out stretched. You can also use an exercise ball however, you will need to do the stretch routine on your knees to be level with the ball.

If you are not use to this stretch then, do not over it do it. The key thing is to do the stretches slowly and relaxed. Begin with 8 to 10 reps and build them up from there. If you are in better shape try 25 to 30 reps. Always check with your doctor first before doing any new exercise routine.

by: Bill Weller

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