Assisted Overhead Lat Stretch | Friends

Quick Intro

Assisted Overhead Lat Stretch stretches the large muscle down the side of the back, the latissimus dorsi, and the side of the trunk. The stretching partner stands, reaches one arm overhead and leans to the opposite side. The helper stands beside them and uses two hands: one lightly at the reaching wrist, the other on the hip below it as an anchor. With a clear go-ahead, on the out-breath, the helper guides a little more side lean. Hold, change sides, then change roles.

The stretch itself is covered at Overhead Lat Stretch. This guide covers the helper’s two-handed hold. The hip anchor is the part people skip, and it is what keeps the stretch on the side of the body.

What You’ll Need

Standing room for two people side by side.

How It Works

The stretching partner stands with the feet about hip-width apart and reaches one arm straight up.
They lean the upper body to the opposite side, reaching up and over, until they feel a stretch along the side of the trunk and under the arm.
The helper stands on the side the stretching partner is leaning away from.
The helper places one hand lightly around the reaching wrist and the other on the hip on the same side, the outside of the lean. When the upper body leans away, this is the hip that tries to slide out toward the helper.
If the stretching partner asks for more, the helper waits for an out-breath, then draws the wrist a little further up and over while the hand on the hip holds it still.
Hold for 20 to 30 seconds, return to upright slowly, change sides and later change roles.

For the Partner Helping

Two jobs, two hands. The hand at the wrist lengthens the reach. The hand on the hip stops the hips from sliding out to the side. Without the hip anchor, the stretching partner tends to push the hips sideways, and the stretch becomes a lean with little stretch in the lats.

The direction of the pull. Draw the wrist up and over in an arc, as if lengthening the arm away from the hip, without pulling it down toward the floor or back behind the head.

Small amounts. A little more lean, held steady. No tugging and no pulsing.

Release. Ease the arm back to vertical before the stretching partner straightens up, then let go.

General rules for partner stretching are in Stretching, Resisting and Anchoring a Partner.

What the Partner Changes

On your own, it is hard to lean further without the hips drifting the other way, which cancels out the stretch. A partner can lengthen the arm and hold the hips at the same time, so the stretch stays in the lats and the side of the trunk.

Signals

Agree “more”, “less”, “hold” and “stop”. The helper asks before adding any lean.

Staying Safe

Stop for a pinch. A pinching feeling in the shoulder or the side of the trunk, in place of a smooth stretch, ends the hold.
Keep the added lean small and slow.
Do not pull the arm behind the head, which strains the front of the shoulder.
Keep the body facing forward, without twisting.

Common Mistakes

Skipping the hip hand. It keeps this a side-body stretch. Use it every time.
Pulling the arm down. The pull goes up and over, lengthening the side.
Leaning forward. The lean is directly to the side, chest facing forward.

How Long and How Often

Hold each side for 20 to 30 seconds and repeat once. Most people find one side tighter than the other. Give that side a second hold, and let the helper keep the same light amount of lean on both sides.

Fitting It Into a Session

A good finish after pulling and hanging games, battle ropes, throwing or rotational work, all of which use the lats.

Overhead Lat Stretch — Seated is an easier, solo version done sitting.
Assisted Cross-Body Shoulder Stretch stretches the back of the shoulder.
Assisted Seated Spinal Twist stretches the trunk by rotation.

FAQ

Where should I feel it?

Along the side of the trunk from the hip up to the armpit, and under the reaching arm.

Why does my partner need to hold my hip?

To stop the hips sliding the other way as you lean. That sideways slide takes the stretch out of the lats.

Should I hold my breath at the end of the lean?

No. Breathe slowly. Many people feel the stretch ease a little further on each out-breath without anyone adding to it.

Can we do this seated?

Yes. The seated version is steadier, and the helper’s hands go in the same places.