Mobility
Overhead Triceps and Lat Stretch
The overhead triceps and lat stretch uses a bent-arm reach to gently stretch the back of your upper arm and the side of your back.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Stand with your feet hip-width apart.
- Raise one arm overhead.
- Bend that elbow so your hand rests behind your upper back.
- Place your opposite hand on the raised elbow.
- Gently guide the elbow upward and slightly inward until you feel mild stretching tension.
- Hold this position for the planned duration.
- Release your supporting hand.
- Slowly lower the stretched arm to your side.
Form cues
- Keep your neck relaxed.
- Breathe slowly throughout the hold.
- Keep your weight even over both feet.
Common mistakes
- Arching your lower backReduce the overhead reach until you can keep your ribs stacked over your pelvis.
- Chasing hand depthLet your hand rest where it reaches rather than pushing it farther down your back.
Safety
Pulling hard on the elbow can irritate your shoulder or elbow, especially if your overhead range is limited.
- Use your opposite hand for light guidance, not leverage.
- Keep the stretch steady without bouncing.
- Stop if you feel joint pinching, sharp pain, tingling, or numbness.
If you have a shoulder or elbow injury, or reaching overhead is painful, ask a physiotherapist about a more comfortable alternative.
Muscles worked
Primary muscles
Equipment
- Exercise Mat (optional)
Sets and reps
- Sets
- 1–2
- Target
- 20–30 seconds per side
- Rest
- No rest timer