Lat & Side Stretch

Modern Repertoire Beginner Kneeling Stretching & MobilityLateral Flexion & Rotation

Lengthens latissimus dorsi and the side body while keeping the ribs supported.

Schematic — Lat & Side Stretch Reformer · 1 medium or 1 light spring · Footbar Down · Headrest Down

Teaching Precautions

Common precautions, not exhaustive. Screen every client and refer when in doubt.

Shoulder Impingement: Keep the arms in a pain-free range; skip with active shoulder pain.
Low Back Pain: Keep the side-bend in the ribs; stop if the low back aches.
Knee Issues: Kneeling with the shin along the carriage loads the knee; pad under the knee and take the side-bend through the ribs rather than pressing down.

Spring Tension 1 medium or 1 light spring

Headrest Down

Latissimus Dorsi (Primary)Obliques (Secondary)Quadratus Lumborum (Secondary)

Kneel on the carriage holding the straps overhead, then lean the torso to one side.

Reach the arms overhead and side-bend, letting the carriage pull the ribs open, then return with control.

Breath

"Inhale to reach overhead, exhale to side-bend."

Alignment

"Keep the hips level and the ribs connected."

Control

"No dumping — move with the carriage smoothly."

Reduce the side-bend until the ribs stay supported.

Reach further overhead and hold the stretch for two breaths.

For shoulder impingement, bend the top elbow with the hand at the ribs and take the side-bend through the ribs without reaching overhead.

Same category, or body position when the category is unique.