8 lat stretches for overhead mobility and shoulder pain relief
Ease shoulder tension, boost flexibility, and move more comfortably with these gentle lat stretches recommended by Hinge Health physical therapists.
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It’s no secret that shoulder pain can make everyday tasks — like reaching, lifting, or carrying things — feel much harder. One reason for this discomfort is muscle tightness in the latissimus dorsi (commonly called the lats), which are large muscles that run along the sides of your back and connect to your shoulders. When your lats become tense, they can limit your shoulder mobility and make movement feel more challenging.
Your lats span most of your back. But if these muscles are strained, you’re most likely to notice discomfort in your shoulders, the back of your chest, or upper arms. Addressing this tension through gentle, targeted stretches can help ease shoulder discomfort and restore mobility in your shoulders.
Read on to learn how to alleviate shoulder pain and with lat stretches recommended by Hinge Health physical therapists so you can move more comfortably.
Interested in getting a personalized exercise therapy plan? Learn more about Hinge Health’s digital physical therapy program and see if you’re eligible.
Reviewed by our clinical and medical experts
Jillian Kleiner, PT, DPT
Dorian Logan, PT, DPT
8 lat stretches for shoulder pain relief
If you notice shoulder pain or stiffness when you reach, lift, or move your arms, it’s natural to wonder if resting your shoulders is the answer. You may avoid your usual workouts, sports, or activities because you’re worried about making shoulder pain worse.
But the opposite is true. At Hinge Health, physical therapists say that movement is medicine. You may need to make adjustments in your usual activities if they’re causing a lot of pain and discomfort, but avoiding movement altogether until you feel better is not recommended.
In fact, gentle, therapeutic exercises can help your shoulders recover more quickly, and prevent injuries like a muscle strain.
Targeted stretches for your lats, as well as the surrounding areas in your back and arms, can help ease tension, relieve discomfort, and support shoulder mobility. These large muscles play a key role in shoulder movement and upper body strength, so taking care of them is important for everyday comfort and function. Boost flexibility in all of these key areas with these physical therapist-recommended lat stretches.
1. Standing child’s pose
Want expert care? Check if you're covered for our free program →This tweak on traditional child’s pose (see below) is an effective way to stretch both sides of your lats, which play a big role in shoulder movement and comfort. This standing position is easy to add to your routine, especially if you have back or knee pain or limited hip mobility. “Keeping your hands closer together can deepen the stretch, helping to relieve tension in your upper back, sides, and across your shoulders,” says Dorian Logan, PT, DPT, a physical therapist at Hinge Health.
How to do it:
Stand facing a sturdy surface, like a countertop or table, and rest your hands on top.
Take a few steps back, slowly lowering your chest toward the floor by hinging at your hips.
Keep your arms straight and your head between your arms, feeling a stretch along your sides and shoulders.
Hold for a few breaths, then gently return to standing.
2. Child’s pose
Want expert care? Check if you're covered for our free program →You can do this classic yoga stretch on the floor or with the help of a yoga ball. “Child’s pose allows your back and shoulders to relax as you gently lengthen your lats and the muscles around your shoulder joints, encouraging a feeling of calm and comfort,” Dr. Logan says.
How to do it:
Get into a comfortable kneeling position with your shins and feet flat on the floor.
Sit your hips back toward your heels with your feet together and your knees wide apart.
Slide your arms out in front of you on the ground, while moving your hips toward your heels.
Relax your head and chest down toward the floor, as far as is comfortable for you.
Walk your hands back toward your knees and return to an upright position.
PT tip: “To do this stretch with a yoga ball, kneel behind the ball and roll it forward with your hands as you sit your hips back toward your heels,” Dr. Logan says.
Get more information on how to do a child’s pose here.
3. Child’s pose with side bend
Want expert care? Check if you're covered for our free program →This stretch helps you target one side of your lats and shoulders at a time. It relieves tension and improves flexibility on each side of your upper back and shoulders, which is helpful if you notice one side feels tighter than the other.
How to do it:
On a yoga mat, get into a comfortable kneeling position with your shins and feet on the floor. You can rest your knees on a towel or blanket if they are sensitive.
With your big toes together and your knees wide apart, sit your hips back toward your heels.
Slide your arms out in front of you while moving your hips toward your heels.
Completely relax your head and chest down toward the floor.
Walk both hands to one side and allow your head and chest to follow.
Focus on taking slow, deep breaths as you relax into this position.
Walk your hands to the center and then back toward your body to return to the upright kneeling position.
Repeat on the other side.
4. Seated cat cow
Want expert care? Check if you're covered for our free program →A great seated lat stretch, this variation of the classic yoga pose is great for desk breaks. This move is also helpful if you don’t feel good kneeling or have wrist pain. It helps release tension in your upper arms, spine, and shoulders. “It can make it easier to breathe deeply and support greater comfort and movement in your shoulders,” Dr. Logan says.
How to do it:
Sit in a chair with your hands clasped behind your head.
Bend your chest and head towards your thighs to round your back. Focus on your breath as you hold this position.
Extend your shoulders and head towards the top of the chair, to arch the back.
Come back to sitting.
This dynamic stretch relies on gentle, active movement to engage your back and lats. “It helps relieve tension and stiffness, supporting more comfortable and flexible movement in your shoulders,” Dr. Logan says.
How to do it:
Start on your hands and knees. You can do this on a yoga mat or another comfortable surface. Your hands should be positioned under your shoulders and your knees in line with your hips.
Slowly round your entire back toward the ceiling while drawing your chin to your chest.
Return to the starting position.
Look up to the ceiling as you arch your back toward the floor.
Return to the starting position.
Get more information on how to do a cat cow here.
6. Kneeling lat stretch
Want expert care? Check if you're covered for our free program →“This stretch helps you target both sides of your lats and shoulders evenly,” says Dr. Logan. By keeping your elbows close to your ears and clasping your hands together, you can gently open up and alleviate tension from the muscles along your upper back and shoulders.
How to do it:
Kneel in front of a chair and place your elbows on the chair with your palms facing each other, fingertips pointing toward the ceiling.
Make sure your knees are right underneath your hips.
Pull your abdominals in, then slightly round your back, almost like the cat position in Cat Cow.
Pull your hips slightly toward your feet and try to press your armpits and chest down toward the mat.
7. Downward dog
Want expert care? Check if you're covered for our free program →This stretch eases tension from your lats, back, and shoulders, offering relief from muscle tightness and promoting easier — and more comfortable — shoulder movement during everyday activities. Note: this move is a bit more challenging than the others, so it may take time to build up to.
How to do it:
On a yoga mat, get into a comfortable position on hands and knees.
Lift your knees off the floor as you bring your hips back and up toward the ceiling.
Keep your arms straight as you stretch your chest toward your feet, bringing your head between your arms.
Feel free to have a slight bend in your knees.
Take a few deep breaths as you relax into this position.
Bend your knees and return to the starting position.
PT tip: “Bringing your hands closer together can help deepen the stretch for your lats,” Dr. Logan says.
Get more information on how to do a downward dog here.
8. Elevated down dog
Want expert care? Check if you're covered for our free program →This is more of a standing lat stretch. Raising your hands onto a low stool or step makes the stretch easier to adjust, so you can find the amount of stretch that feels best for you. “This variation emphasizes your lats and shoulders while easing any pull on your legs, making it especially helpful for relieving shoulder tightness,” Dr. Logan says.
How to do it:
Place an elevated surface, like a stool, in front of a yoga mat.
Start with your knees and feet on the yoga mat.
Rest your hands and arms straight on the elevated surface.
Lift your knees off the floor to straighten your legs.
Bring your hips back and up toward the ceiling.
Move your chest down toward the floor and bring your head between your arms.
Keep your arms straight and maintain a slight bend in your knees as needed.
Focus on taking deep breaths as you relax into this position.
Relax your knees back to the mat and return to the starting position.
The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.
Physical therapy (PT) is for more than just recovering from surgery or injury. It’s one of the top treatments for joint and muscle pain. It helps build strength, improve mobility, and reduce pain. And it doesn't always need to be in person.
Hinge Health members can conveniently access customized plans or chat with their care team at home or on the go — and experience an average 68% reduction in pain* within the first 12 weeks of their program. Learn more*.
Personalizing your lat stretches
Note: Some of these moves may feel challenging if you’re dealing with a shoulder or upper back pain flare. On the other hand, if you’re doing these moves proactively to prevent pain, some may feel subtle or too easy. Working with a Hinge Health physical therapist can help make sure your exercises are the right amount of challenge for you.
Benefits of lat stretches
Adding lat stretches to your routine can offer several benefits for shoulder pain and overall comfort. The above moves can make it easier to reach overhead, support healthy posture, and relieve post-activity soreness in your shoulders and upper back. You may also notice more flexibility in your movements and less tension — helping you feel more comfortable doing everyday tasks. These benefits include:
Make everyday movements easier. Stretching your lats often can help you reach overhead with ease. “This means tasks like grabbing items from a high shelf, reaching into your back seat, or lifting up laundry baskets may start to feel easier and put less strain on your body,” Dr. Logan says.
Support posture. “Flexible lats help you open up your chest and stand taller, which promotes healthy posture,” Dr. Logan says. Posture isn’t just about how you look — it’s also linked to easier breathing, less rounding in your shoulders, and reduced tension in your upper back and shoulders.
Relieve post-activity muscle soreness. If your workouts or hobbies involve throwing a ball, swimming, or playing pickleball, your lat muscles do a lot of work. Stretching afterward can ease tightness and discomfort, helping your muscles recover so you feel better for your next activity.
Reduce risk of injury. Keeping your lats flexible can make your day-to-day movements feel smoother. More flexibility can also make it easier to move without restriction, helping to lower your risk of strains or other injuries.
Relieve upper body stress. It’s common to carry stress and tension in your upper back and shoulders. “Lat stretches promote relaxation and can leave you feeling more at ease both physically and mentally, helping you unwind after a long day,” Dr. Logan says.
How Hinge Health can help you
If you have pelvic pain or symptoms that are affecting your quality of life, you can get the relief you've been looking for with Hinge Health’s online exercise therapy program.
The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you.
Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.
See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
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References
Nassef, A. (2010). Latissimus Dorsi Muscle. Physiopedia. https://www.physio-pedia.com/Latissimus_Dorsi_Muscle
Baeske, R., Hall, T., Dall’Olmo, R. R., & Silva, M. F. (2024). In people with shoulder pain, mobilisation with movement and exercise improves function and pain more than sham mobilisation with movement and exercise: a randomised trial. Journal of Physiotherapy, 70(4). doi:10.1016/j.jphys.2024.08.009
Price, D., Ginn, K. A., Halaki, M., & Reed, D. (2024). What is the contribution of latissimus dorsi to trunk movement and control? A systematic review and meta-analysis. Physical Therapy Reviews, 29(1-3), 47–63. doi:10.1080/10833196.2024.2359815