Doorway Lat Stretch
Lengthens the lats and thoracic spine using a door frame.
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About This Video
The latissimus dorsi is the largest muscle in the upper body, and when it shortens from years of disuse and forward-posture habits, it restricts the ability to reach overhead, pull objects toward the body, and maintain an upright posture. After 50, tight lats contribute to the rounded-shoulder position that compresses the thoracic spine and limits breathing capacity. This standing doorway version of the lat stretch is specifically designed for the 50-plus body because it eliminates the need to get down on the floor, provides stable support through the doorframe grip, and allows precise control over stretch intensity through body positioning.
How to Perform This Technique
Stand facing a doorway and reach both arms up at roughly a 45-degree angle, or wherever it feels comfortable on the frame.
Grip or press your hands against the doorway, then step back and allow your body to sink downward.
Let there be a natural bend at your waist and even at your knees if that feels more comfortable.
Allow your head to drop through your arms while keeping your arms extended and straight.
Widen your stance if you need more comfort and stability.
Focus on feeling the stretch travel through the outside of your arms and into your lats (the broad muscles that run down the sides of your back).
On an exhale, bring yourself back to the starting position to reset, then sink back in for another rep.
To go deeper, reach your arms higher on the frame and squat lower — your forehead may come toward the doorway. Stop if anything feels sharp or painful.
Benefits
Pro Tip: Watch this video in conjunction with our product guide for the best results. Take your time with each technique and listen to your body.