Wall Side Reach | Self-stretch in 3D
Wall Side Reach: standing (wall), latissimus dorsi and side of the trunk. Preparation, 4 movement phases, points to check and cautions, with a 3D model you can pause and rotate.
Position and focus
Standing (wall) · Latissimus dorsi and side of the trunk
A self-stretch for the latissimus dorsi and side of the trunk. Support your body and stay within a comfortable range.
Starting position
Stand side-on to a wall, raise the arm nearer the wall and place the hand high on the wall. Place the other hand on your hip.
Movement phases
1. Place the hand on the wall
Keep the soles of both feet on the floor and lengthen your back.
2. Move the hip to the wall
Without moving your hand, shift your hip towards the wall and lean your upper body the other way.
3. Hold the stretch
Stop where you feel a stretch from under the raised arm down the side of the trunk.
4. Return
Bring your hip back and straighten your upper body.
What to check yourself
Check that there is no pain at the front of the shoulder and that your upper body is not leaning forwards.
Caution
Stop if you feel sharp pain, numbness, dizziness, shortness of breath or anxiety. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional first.
These English notes describe a prototype model. Stretch and foam roller lessons have not yet been reviewed by the supervising instructors. They are not medical advice or an individual exercise prescription.
This lesson was put together for this site. It has not yet been reviewed by an expert.
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