"Performing this particular stretch can significantly enhance your corrective measures for the overhead press movement"
The Lat and Thoracic Spine Opener stretch, a simple yet effective exercise, is highly recommended by Leon Veal, a level three certified personal trainer and head of nutrition and innovation at Styrkr. This stretch is designed to improve mobility in the lats (large muscles along the sides of the back) and the thoracic spine, key areas for a strong and pain-free overhead press.
To perform the stretch, you will need a sturdy box or bench, and a stick or towel. Here's a step-by-step guide:
- Prepare your equipment: Gather your box or bench and your stick or towel.
- Starting position:
- Kneel in front of the box or bench.
- Place your elbows on the edge of the box/bench.
- Hold the stick or towel vertically with your hands shoulder-distance apart.
- Stretch execution:
- Press your hips back toward your heels.
- Lower your chest toward the ground, allowing the stick or bar to move overhead.
- Keep your elbows fixed in place on the bench.
- "Push your chest through your arms" to achieve strong thoracic spine extension (mid and upper back arching).
- This simultaneously stretches the lats and extends the thoracic spine, key for proper overhead pressing mechanics.
- Duration and repetitions:
- Hold the stretch at the bottom position for 30 to 60 seconds.
- Repeat 3 to 4 times for optimal benefit.
This stretch is effective because it enhances shoulder flexion and thoracic extension, both crucial for a strong and pain-free overhead press. The focus should be on extending through the mid and upper back, not just arching the lower back, and feeling a stretch along the sides of your back and triceps.
If kneeling is difficult, a similar stretch can be performed as a wall variation: place your hands on a wall, hinge at the hips, and press your chest down toward the ground while extending your thoracic spine.
Performing the Lat and Thoracic Spine Opener stretch a minimum of 4 to 5 times a week can improve overhead press form. It's important to remember that sitting, poor posture, or repetitive pressing with limited overhead range can cause tightness in the lats, thoracic spine, and glenohumeral joint.
In just two weeks, doing 2 to 3 rounds of 30 to 60 seconds each of the Lat and Thoracic Spine Opener stretch can boost overhead mobility. So, give it a try and experience the difference it makes in your overhead press form!
- The Lat and Thoracic Spine Opener stretch, recommended by Leon Veal, is a fitness-and-exercise routine designed to improve mobility in the lats and thoracic spine, essential for a strong and pain-free overhead press.
- To perform this stretch effectively, you will need a sturdy box or bench, and a stick or towel for equipment, following a step-by-step guide involving eleven steps for stretch execution and duration.
- This stretch focuses on enhancing shoulder flexion and thoracic extension, key elements for fitness, by extending through the mid and upper back, feeling a stretch along the sides of the back and triceps.
- Regular practice of the Lat and Thoracic Spine Opener stretch, ideally 4 to 5 times a week, can help boost overhead mobility, contributing to better health-and-wellness and fitness.
