One Arm Lat Stretch with Ball

by Anthony Carey, MA

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The one arm lat stretch on the stability ball is a great exercise for creating length through the lat, as well as teaching you to control your lumbopelvic region with your abdominals. Because the lats attach on the low back as tension increases here, extension might also increase. So keep your abdominals tight, almost like a posterior tilt, to keep your lumbar spine neutral. Put the arm out on the ball with the elbow extended. You will be supinated and externally rotated, which will start the lat on a stretch already. From here, bend your left elbow, lower your chest parallel to the floor and increase the length through the lat. Keep yourself square to the floor. Once you have achieved the maximal stretch you want to get here, you can roll the ball across your face in the direction that further creates more separation. If you want increase it a little bit more, hold this for about 30 to 45 seconds and then reverse it on the opposite arm.

About the Presenter

Anthony Carey, MA

Anthony Carey, MA IDEA Author/Presenter

Anthony Carey, MA, owns Function First in San Diego, California. He holds a master?s degree in biomechanics and athletic training, and is an internationally-recognized speaker on biomechanics, posture, motor control and musculoskeletal pain and function. As a best-selling author, his work has been featured in the New York Times and Time Magazine. Anthony is also the inventor of the Core-Tex.