Nearly two-thirds of the human body is made up of water. You can lose some of that water via sweat, for example, when you are outside in hot weather or working out in the gym. Drinking water not only works to keep you hydrated, but it also helps support the function of joints, tissues, and body temperature. Water also helps transport nutrients throughout the body. Failure to drink enough water can result in dehydration, which can lead to a host of symptoms and health complications.

Choose The Right Beverage

Depending on which gym you frequent, you may see gallon-size water jugs or any number of reusable Stanley cups. The water revolution is fantastic, but not everyone drinks water when they exercise. Some people don’t even drink any fluids! When you engage in physical activity, you lose water and electrolytes, so it is your responsibility to replenish them to avoid dehydration. 

Some people reach for the most sugary sports drink they can find and enjoy that during their workout. Others drink milk, protein shakes, or electrolyte powders with water. If you spend more than two hours strength training in a gym, you will likely need a beverage that contains sodium and calcium, which you lose via sweat. That beverage should also contain carbs, which work to refuel your energy supply, and protein, which helps repair damage. If you only want to drink water when you exercise, that is totally acceptable. You can replace electrolytes and nutrients lost via sweat by eating nourishing post-workout foods. 

Drink The Right Amount

You don’t have to follow specific water intake rules when you exercise. You don’t have to “drink to failure,” as though you treat hydration like bulking up. There are ways to calculate your sweat rate, and it involves weighing yourself before and after you run, plus a few calculations. If you lose a quart of sweat in an hour, you should drink eight ounces of water every 15 minutes. Want to skip that math because you know you sweat a lot? Consume four to eight ounces of water every 15-20 minutes during your workout. 

Don’t Drink Too Much

Although it is uncommon, it is possible to drink too much while working out; however, this is more of a risk during triathlons and marathons. Athletes who consume a lot of fluid without enough sodium can develop hyponatremia, a potentially life-threatening condition. Symptoms of this condition include:

• Low blood pressure
• Loss of energy
• Vomiting or nausea
• Muscle weakness, cramps, or twitching
• Headache, confusion, or fatigue
• Restlessness or bad temper
• Coma or seizures

Fortunately, over-hydration is very rare, according to health experts. It is more common that people do not drink enough fluids while working out. 

Drink Before You Exercise

No need to hit the local pub before a sweat session; rather, drink hydrating fluids before you start your workout. If you are going to do something that requires a lot of stamina, such as a spin class, hydrating before a workout is extra important. In fact, you should start hydrating one and a half to two hours before you begin, especially for a marathon. People don’t usually drink enough during exercise, putting you in a hydration deficit once you finish. Instead of rehydrating from a dehydrated state, it is better to not put yourself in that hole in the first place. 

Enjoy Some Protein And Carbs

Exercising is a component to a healthy lifestyle. That said, it is common to incur some minor cell or tissue damage after working out. Proteins work to repair any muscle damage, so experts recommend rehydrating with a smoothie or consuming overnight oats or chia pudding post-workout. Protein isn’t the only nutrient you need, though. Exercising forces you to expend a lot of energy, so you also want to consume carbs, specifically three times more carbs than protein. 

It is beneficial for your health to exercise on a regular basis. Losing hydration, however, is one of the side effects. That is why you have to stay hydrated while exercising. Replenishing your fluids is the key to preventing dehydration!

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Ladies and gentlemen, may we have your attention, please? Ready your juicer and taste buds because you are about to enjoy an invigorating glass of healthy goodness. Does that even make sense? Well, if it doesn’t, the flavor of this pineapple ginger green juice will. Not only is it full of vibrant flavor and a tropical twist, but it also contains an assortment of vitamins, minerals, and antioxidant compounds. Let’s just say that this green juice is every bit as healthy as it is delicious. Cheers to your health!

Imagine the sweet, tangy essence from a ripe pineapple, which forms a harmonious marriage with the zesty kick of fresh ginger. The cool cucumber brings a cooling and hydrating element to beautifully balance the juice. It’s almost as if the cucumber, which offers a surprising amount of vitamin C, serves as an oasis for your palate. Meanwhile, the earthy notes and gorgeous color of fresh spinach helps to create a visually stunning drink.

Indulge in this delightful blend that is not only a feast for your senses, but also a nurturing embrace for your body. Pineapple contains powerful digestive enzymes and ginger offers an assortment of antioxidant and anti-inflammatory compounds. You can enjoy this juice for breakfast if you want to boost energy levels, or consider drinking it post-workout. Some people find that it serves as a great afternoon pick-me-up. Maybe consider this green juice instead of coffee next time you need a little pep in your step!

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A quick warning about these energy bites: you have to be careful not to scarf down every single one all at once! These mango cashew and ginger energy bites are some of the better ones we’ve put out on our website. They are tropical, slightly sweet, and have a subtle kick from the fresh ginger root. Roll these little balls of nutritious goodness in desiccated coconut for an extra textural and flavorful element. If you dislike coconut (we know you’re out there), then you can skip the coconut.

Another thing to note about this recipe is that it calls for dried mango, not fresh mango. If the recipe contained fresh mango, the consistency would not be correct. Additionally, they would not last as long in the fridge. When purchasing dried mango, make sure that you purchase a bag that does not contain added sugars or preservatives like sulfur dioxide. Those ingredients render the dried fruit unhealthy and you cannot consume them while cleansing. Natural is best!

Energy bites are great because they double as a mid-morning or mid-afternoon snack, helping to satiate you between meals. They also make for great pre- or post-workout snacks that help provide your muscles with nutrients they need to perform or recover. The last thing we’ll say is that, although these energy bites are not a tropical ray of sunshine, they may help brighten your day. Or at least they’ll make your taste buds happy, and that’s the real win!

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You can’t enjoy avocado toast while cleansing, but you can enjoy the hell out of avocados. They are excellent sources of healthy fats, magnesium, fiber, potassium, and antioxidants. Adding avocados to your salads, smoothies, sauces, and even breakfasts or desserts, such as this chia pudding, can help you feel fuller for longer. That means that you won’t need to snack as much between meals.

Even though you can enjoy this chia pudding for breakfast, dessert, or a pre- or post-workout snack, it doesn’t taste like guacamole, despite how it looks. This luxurious, creamy pudding has just the right amount of sweetness, thanks to the grade A maple syrup. Should you want to elevate this recipe even more, you can add a dash of alcohol-free vanilla extract and a half of a banana. You do not have to add anything else to the recipe, although we do recommend serving the chia pudding with freshly sliced bananas or fresh berries.

When it comes to preparing this chia pudding, you can go about it a couple different ways. If you decide to make it sans machines, you will have to thoroughly mash the avocado before you mix in the other ingredients by hand. For an easier time, follow the directions (below) and use a blender. If you would rather use an immersion blender because it is your fun new kitchen toy, then go for it! The only suggestion we have for all preparation methods is to fold in the chia seeds by hand, as opposed to blending them.

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Class is in session, folks, and today’s agenda covers the ABCs. We are, of course, referring to the ABCs of great-tasting fruits and vegetables: apples, bananas, and carrots, the holy trinity of this smoothie recipe. Something magical happens when you blend the three of those ingredients together! We also have the addition of desiccated coconut and homemade almond milk, making this a smoothie rich in healthy fats, protein, and fiber. In fact, it is a great smoothie to enjoy before or after a workout.

This combination of apples, bananas, and carrots is far from a new fruit and vegetable combo. All of these ingredients actually provide sweet flavor profiles, but you can increase the level of tartness by selecting certain apple varieties. Because fall is apple season, you can choose from many difference apples. We like Honeycrisp or Gala apples because you get the best of both sweet and slightly tang worlds. Plus, those apples are very juicy and complement the bananas and carrots quite nicely.

Should you want to make this more of a post-workout smoothie, feel free to add a scoop of Dherbs Vegan Protein Powder mix, but that is not required at all. All of the flavor will come from the apple, bananas, and carrots, but you get a subtle nuttiness from the desiccated coconut. Lastly, the homemade almond milk ties everything together once blended. It truly makes for a creamy smoothie, which is exactly the texture you want!

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Could we have posted another green smoothie? Yes. Will we post another green smoothie recipe in the future? Also, yes. Given that fall is in full swing, we wanted to take the road less traveled and provide you with a unique, seasonal smoothie. Although fig season is coming to a close, you can still snag a few before they disappear from supermarket shelves. They are great fall fruits chock full of sweet flavor and nutrients.

Once you take a sip of this fig smoothie, you’ll be reminded of the classic childhood snack, FigNewtons. The main difference is that this smoothie contains autumnal spices, and it is much healthier for you. No processed ingredients in this smoothie! It works great as a filling breakfast option, but you can also enjoy it as an afternoon snack, or post-workout beverage.

Because figs have a brief shelf life, you have to pick them properly. Fresh figs that are slightly soft will spoil within a week of harvesting. Once you purchase them from the grocery store, you have about three to four days to use them. Ideally, choose figs that are clean, dry, and smooth with unbroken skin. You want the fruit to be soft to the touch, but not mushy. Additionally, use your nose to smell a sweet or sour flavor. If the figs smell sour, they have already begun to ferment and spoil.

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Energy bites are great snack options for anyone, especially our cleansers. They provide long-lasting energy and help keep you full between meals. This is because most energy bites contain an assortment of healthy fats, complex carbohydrates, fiber, and protein, all of which promote satiety. Essentially, these little bite-size snacks are simple, guilt-free snacks that are great for the whole family.

You don’t have to adhere to a raw vegan or plant-based diet to enjoy these healthy snacks. A great time to eat them is before your workout because they provide you with sustained energy. You can also enjoy one or two as a post-workout snack. Your muscles are like sponges after a workout and the protein and healthy fats in these can help repair and replenish your muscles with the nutrients they require. Supplying your muscles with these nutrients can also help your recovery.

Everyone is very familiar with the afternoon slump, especially those who work desk jobs. Instead of reaching for a late-afternoon cup of coffee, have one or two of these energy bites at the ready. When you are tired or stressed, you often seek out sugar and salt. Not only do these provide you with natural sugars and a subtle hint of sea salt, but they also curb those cravings and help you avoid caffeine late in the day. Try them out and let us know how you like them in the comments below.

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Most exercise enthusiasts, both beginners or experienced alike, want a flat stomach with washboard abs. Through proper diet and training, you can achieve the rock solid belly of your dreams. If you regularly incorporate ab workouts into your exercise regimen, you need to remember to stretch your abdominals. Just like any other muscle group, you have to decrease tension and improve mobility before and after a workout. 

What are the Abdominal Muscles?

The abdominal muscles have several functions, from supporting your body during movement to holding organs in place. To put it briefly, your abdominal muscles are strong bands of muscles that line the walls of the abdomen. They are located toward the front of the body between the ribs and pelvis. Read on to learn about the main abdominal muscles. 

Rectus Abdominis

This pair of muscles run down the middle of the abdomen, from the ribs to the front of the pelvis. These muscles keep the body stable during movement and hold the organs in place. The fabled “six pack” that you see is actually the rectus abdominis, provided the person has a fit abdomen.  

Obliques

The oblique muscles provide rotation and trunk flexion. The external oblique is the thickest and runs from the lower ribs to the iliac crest, while the internal oblique is small and lies under the external muscle. The internal oblique also originates at the iliac crest before reaching the pubic bone. 

Transverse Abdominals

The transverse abdominals are a pair of muscles that are the deepest of the flat muscles. They exist at the bottom of the stack and work to stabilize the trunk, helping you maintain internal abdominal pressure. 

Functions of Abdominal Muscles

Think of your core as a strong column that joins the lower body and upper body together. When you have a solid core, you have a solid foundation for most activities. The torso tends to power most bodily movements, and the abdominals work together with back muscles to support the spine. No matter what you are doing, be it bending over, picking things up, running, or doing pushups, the abdominals work to support you. 

Why Do Your Abs Feel So Tight?

If you experience tightness in the abdominal muscles, there may be a few different explanations. Pay close attention to whether or not your stomach feels tight, or if your actual muscles feel tight. A tight stomach may indicate a digestive issue, anxiety, or other health issue. No amount of stretching is going to help your gut. Tight abdominal muscles can result from a hard training session, unbalanced exercise programming (i.e. too many sit-ups or crunches), or poor posture. Sitting for extended hours or poor breathing patterns may also cause tension in your abs. 

Benefits Of Stretching Your Abs

Whether your abs are chronically tight or sore after an ab workout, stretching your abs has numerous benefits. Besides reducing muscular tension, ab stretches can help improve your range of motion, which is necessary for exercises and everyday activities. Stretching your abs may also help decrease muscle pain and accelerate your recovery. Lastly, as is true for stretching all muscle groups, improving flexibility can help decrease your risk of injury. You can’t reduce your risk to zero, but you can stretch to lend your body a helping hand. 

Best Ab Stretches For Before & After Workouts

Below, you’ll find some of the best ab stretches that are beneficial to do either before or after your workouts. As you perform the stretches, you’ll notice a stretch in other muscles, which is excellent. Just remember that the primary focus is on the abdominal muscles. 

14. Ab Side Stretch

You can perform this exercise pretty much anywhere, as long as you have your body and a little space. Although it’s a non-strenuous abdominal stretch, it is still very effective. 

• To begin, stand up straight with your feet shoulder-width apart and your arms by your side. 
• Raise your right arm above your head and keep your left arm by your side. Slowly lean to the left, sliding your left hand down your leg. 
• Don’t lean too far, as you don’t want to strain yourself. You should feel a stretch through your obliques on the right side. Hold this position for about 10 seconds.
• Return to the starting position and then repeat on the other side. 

13. Standing Hip Circles

This dynamic movement works to stretch the entire abdominal wall. It is great to do before a workout or any sort of physical activity. Just be mindful that you do your hip circles with control, as too much momentum will cancel out the benefits. 

• Stand up straight with your feet hip-distance apart and place your hands on your hips. 
• Lean your torso forward and to the right, performing a circle with your torso until you are leaning back slightly.
• After you complete 10 revolutions in one direction, switch to complete 10 more revolutions in the other direction. 

12. Supine Stretch

When you finish crunching, V-ing up, and planking, this is the perfect stretch to do. The reason for this is because you get to relax by lying down on a mat. Plus, it doesn’t require any energy to stand up or have resistance. 

• In order to be as comfortable as possible, lie flat on your mat, not the hard floor. Keep your arm stretched out above your head in the lying down position. 
• Make sure your fingertips are pointing away from your body. Stretch through the spine and reach away from your head. 
• The goal of this stretch is to elongate the abdominals, but be careful not to overstretch. Take five deep breaths and then release. 

11. Cobra Pose Abdominal Stretch

This prone stretch works to stretch both the upper and lower regions of the abdominal muscles. You will most likely find the deepest stretch in your upper abdominals, which is where the most tension occurs. Remember to keep your hips mobile and your chest open, but remain stable in the shoulders. 

• Begin face down in a prone position on your mat. Bend your arms to stretch your triceps and place your hands next to your pectorals.
• Push up and press your hips and tops of your feet into the mat. Puff your chest, drop your shoulders, and hold this position for about 20-30 seconds.
• Return to the starting position and then repeat two to four more times. 

10. Cat Cow Stretch

This is a classic yoga pose that works to target the abs during the cow position, and upper back during the cat position. In addition to stretching your abdominal muscles, this pose helps you mobilize the spine.

• Begin in a tabletop position with your hands directly beneath your shoulder and knees underneath your hips. 
• Feel your abs and arch your back directing your gaze out and up if you can on an inhale
• Hold this position before exhaling and rounding your back, drawing your abdomen into your spine. Tuck your check and chest as well. 
• Continue alternating between these two positions for about 20-30 seconds. 

9. Lying Rotation Stretch

Similar to the ab side stretch, the lying rotation stretch works to stretch your obliques. Having the stability of the floor allows you to ease into the stretch, opening up to a position in which you feel comfortable. 

• Lie on your right side and bend your knees, drawing your knees toward your chest. 
• Place your right hand on top of your left thigh to keep it from moving during the stretch. 
• In a wheel motion, open your chest and reach your left arm back until you feel a stretch in your obliques, chest, and shoulder. 
• Hold this position for a few seconds and then return to the starting position. Repeat a couple more times and then switch sides. 

8. Standing Lean Back Stomach Stretch

Just like the other standing ab stretches in this list, this standing lean back stomach stretch moves you through hip and spinal extension. That means that you will feel a deep stretch in the lower regions of the rectus abdominis.

• Stand up straight with your feet hip-distance apart and place your hands just above your glutes on your lower back.
• Lean back and slide your hands down a little the farther you lean. You should feel a stretch in your anterior core. 
• Hold this position for 30-60 seconds and repeat if necessary. 

7. Snake Stretch

The snake stretch is very similar to Cobra pose, but you don’t extend up as much, i.e. there is not as much arch in the spine. This stretch requires a small amount of flexibility and is great to do post-workout. 

• Lie flat on your stomach, bend your arms, and place your hands on either side of your shoulders. 
• Make sure that the tops of your feet are on the mat and then press up, engaging your pectoral muscles. 
• Raise your trunk until there is about a 45-degree bend in your elbows and you feel a stretch in your abdominal muscles. Tilt your head back and hold the stretch for about 10 seconds.  

6. Rotating Stomach Stretch

Similar to the lying rotation stretch, the rotating stomach stretch involves moving the body side to side, which really involves the obliques. Because this is a dynamic stretch, you should ideally perform it as part of your warm-up. 

• Begin face down on your mat in a prone position, bending your arms and placing your hands beside your shoulders. 
• Engage your pectorals to push up, while simultaneously driving your hips into the floor. 
• Straighten your right arm, pushing yourself to the left until you feel a stretch in your obliques. Hold this position for a breath or two before switching to the other side.
• Continue moving side to side with control for about 30 seconds.   

5. Chest Opener on Exercise Ball

This is a very relaxing stretch that is great to do as part of your cool down after you finish your workout. It aims to stretch the pectorals, shoulders, and abdominal muscles, and requires very little effort. 

• You can use a full exercise ball or half ball that has a flat base, the latter of which can be beneficial if you struggle with balance. 
• Lay down on your back on the exercise ball, ensuring that it supports the majority of your back. It’s ok if your head falls back. 
• Keep your knees bent and together and plant your feet firmly on the floor. 
• Open up your chest by letting your arms fall to the sides. Rest in this position, but make sure that you keep your balance. 

4. Locust Pose Abdominal Stretch

The Locust Pose ab stretch is excellent to perform before your ab workout. Not only does it help to elevate your heart rate, but it also prepares you for exercise. You can also decrease or increase the intensity depending on how long you hold the pose. 

• Lie flat on your stomach with your arms by your sides. 
• Lift your chest and legs off the ground to form a boat shape, so that you have an inward curve along your spine. Make sure to engage your core and glutes to hold this pose. 
• Release after five seconds and return to the starting position. Repeat a few more times. 

3. Leaning Lifting Crunch

Compared to the other stretches on this list, leaning lifting crunch requires little to no flexibility. You can perform this movement almost anywhere as long as you have a little room. 

• Stand up straight with your feet shoulder-width apart. Place your palms in a prayer position and then raise them above your head. 
• Lean to your left until you feel a stretch down the right obliques. 
• Move your upper body by leaning to the right while simultaneously kicking your right leg out to the side to crunch your right side. 
• Continue repeating this motion for 30 seconds on the same side before switching to the other side. 

2. Bridge Pose

Bridge pose aims to work your inner and outer abdominal muscles. This works to stimulate your abdominal organs, aiding in better digestion. 

• Lie flat on your back, bend your knees, and place your feet directly below them. Ideally, your feet should be about six to 12 inches from your buttocks. 
• Engage your glutes and drive your hips up toward the ceiling. At the apex of the pose, only your feet, shoulders, and head should be touching the ground. You can, however, keep your arms flat on the ground for extra support. 
• Hold this position for a few deep breaths and then return to the starting position. Repeat a few more times. 

1. Oblique Twists

If you have tight obliques, you may notice that you have difficulty twisting or rotating the body. This is where standing oblique twists enter the equation. The only thing to remember while doing these is that you don’t want to over-twist the lumbar spine. The movement should come from your obliques and your hips should face forward as much as possible. 

• Stand up straight with your hands on your hips and your feet hip-distance apart. 
• Twist as far as you comfortably can to the right side without any assistance from the lower back. 
• Return to the starting position and then repeat on the other side. Continue alternating from side to side with controlled movements for 30 seconds. 

When to Stretch Your Abs

It is quite common for abdominal muscles to cramp up after an intense ab workout. Stretching them post-workout can help accelerate the recovery process and prevent future injuries. Once you finish a workout, it is a good idea to engage in several of the prone stretches on this list, as they may help prevent muscle soreness the next day. As detailed in this article, though, there are beneficial stretches to engage in before a workout, and we indicated which ones they were. They tend to involve more movement, which helps warm up your abdominals for the workout. 

Dynamic vs. Static Ab Stretches

According to exercise experts, dynamic abdominal stretches are highly beneficial to do before workouts like kickboxing. These movements allow your abdominal muscles the opportunity to warm up and prepare for the activity ahead. Dynamic ab stretches may also improve your athletic performance and reduce the risk of injury. Static ab stretches, on the other hand, are great to do once you finish your workout. They don’t involve much movement and force you to relax and sink deeper into the stretches.

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In this article, we will examine the anatomy and functions of the latissimus dorsi (lats) and the best ways to strengthen and stretch them. The goal is to give you a better understanding of why stretching the lats is beneficial to your performance and overall health. And hopefully you can incorporate some of the techniques in this article into your exercise program. After all, the goal is for your lats to feel and perform their best. 

What are Your Lat Muscles

Are you familiar with the signature v-tapered back? Well, strong lats provide you with that look, but they aren’t just there for superficial reasons. Strong lats help support good posture, spinal stability, and shoulder strength. Lats are triangularly-shaped muscles that cover the majority of the lower thorax. As the largest upper-body muscle, the lats are integral to spinal and shoulder movements. They work with the teres major and pectoral major to carry out most upper-body actions. 

Lat Anatomy And Function

Any activity that involves repetitive upper back movement likely involves the lats. They originate at the sinuous processes and supraspinous ligament of the bottom six thoracic vertebrae, and the inferior end of the fibers that connect to your bottom three or four ribs. Muscle fibers extend from the origin points to the insertion point, which is the floor of the intertubercular groove of the humerus. All of these origin points meet in a narrow insertion area that forms the fan-like shape of the lats. The lats work to perform most major upper-body actions, from pull-ups and rows to simple twists and shoulder movements.

What Causes Tight Lats?

Tight lats are fairly common among athletic and sedentary types. Exercising, daily activities, rounded shoulders, and poor posture can cause lats to tighten. Many activities, including cycling, swimming, gardening, surfing, and rock climbing, can contribute to upper back tension. A back workout that involves a lot of lat exercises is a primary cause of lat tightness. 

How To Know If Your Lats Are Tight

It is very common for lats to feel tight and you can identify tightness via a few signature signs. Poor posture, rounded shoulders, nagging upper back or neck aches, and pain that radiates between the shoulder blades are signs that you need to stretch your lats. You can also tell if your lats are tight by doing a squat with your arms extended overhead. You can also do the lat tightness mobility test, which is detailed below. 

Lat Tightness Mobility Test

In order to perform this test, follow these steps:

• Stand up straight with your feet hip-distance apart and toes pointing forward. 
• Sink as low as you can into a squat, ensuring that your hips don’t shift and that your toes continue to point forward. Make sure your heels don’t rise off the ground. 
• Your arms should remain by your side up until this point. Once you are in the low squat, extend your arms overhead and point your fingers toward the ceiling. 
• If your lats are tight, you won’t be able to hold your arms in an upright position for a very long time. In fact, they’ll probably fall forward or you will feel stiffness/pain in your back. 

Why You Should Stretch Your Lats

One of the primary reasons to stretch your lats is to help improve posture. When your lat muscles are tight, you are more inclined to round your shoulders and increase upper-body tension or aches that radiate throughout the upper back. Improving flexibility in your lats and upper back can also increase mobility in the shoulders, scapulas, and spine. Stretching your lats can help make most things easier, from bending down to tie your shoes to doing a wide-grip pull-up. Lastly, your lats aid with deep breathing, but they may impair your ability to breathe deeply if they are tight. Stretch your lats and you may notice an improvement in how well you breathe. 

Best Lat Stretches To Try Today

Below, you’ll find 15 ways to stretch and strengthen your lats. You can incorporate them into your warm up or cool down sessions. You can fit them into your upper-body workouts or do them any time you feel tightness or pain in your lats. Some of the following movements are dynamic while others are static, which we’ll identify in the movements. 

15. Active Floor Stretch

For this active floor stretch, you don’t need any exercise equipment. You just need some space and the floor, making it great for stretching lats at home or on the go. 

• Begin in a kneeling position and then sink back into your hips. Place your hands on the ground in front of your knees. 
• Lean your weight to the right and forward to place your right forearm along the floor. Reach your left arm forward and to the right as well until you feel a stretch down your left side of your torso. 
• Hold this position for a few seconds and then return to the starting position. Repeat 10 times and then switch sides. 

14. Hanging Lat Stretch

Hanging is beneficial for decompressing the spine and creating space between the vertebrae. Hanging lat stretch is not only great for your lats, but it also works to strengthen grip and improves shoulder mobility. 

• Place your hands in an overhand grip on a pull-up bar. 
• You should now be in a hanging position, ensuring that your feet are off the ground. 
• Relax in the hang, allowing your lats and shoulders to lengthen. Your ears should be close to your shoulders. 
• Hang there and breathe deeply. In a static hold, aim to hold for 30 seconds and build up to one minute. In a dynamic hold, start in a static position and then retract the shoulder blades to push down your shoulders. 
• Once your ears are by your elbows, hold the position for as long as you can. 

13. Bench Kneeling Lat Stretch

A gym bench is the ideal piece of equipment to use for this stretch, but it isn’t necessary. YOu can use a piano bench, office chair, kitchen chair, or sturdy box and place something comfortable under your knees. 

• Kneel on the floor with your hips and knees hip-distance apart. The bench in front of you should be far enough away that you can fully extend your arms to touch it. 
• Hinge at the hips to lean forward, maintaining a straight back and sturdy core. Place your hands on the bench and keep your arms straight. 
• The more you lean forward, the more your arms come into a straight line with your shoulders. Sink back into the hips and keep your palms pressed into the bench. 
• Remain in this position, feeling the deep stretch along your lats, tucking your chin to stabilize your spine.
• Hold this position for 30 seconds as a static stretch, or make it dynamic by moving from kneeling to upright and back again 10-12 times. 

12. Supine Kettlebell Pullover

Although this article’s focus is on lat stretches, this dynamic movement aims to strengthen the lats and the abdominal muscles. This exercise falls under the plank umbrella, and it helps you from extending your spine. Maintaining stability while moving the kettlebell in a controlled manner is an excellent way to increase your ab strength. Don’t use your biceps to muscle through this stretch, or they will spazz out and you’ll have to stretch them before continuing. 

• Lie flat on your back in a supine position, but grab a kettlebell that isn’t too heavy before you lay down. 
• With the kettlebell in your hands, extend it straight above you, engaging your core and pectoral muscles. Brace your spine against the floor and keep your hips flexed as you lower the kettlebell overhead to the ground. 
• Return to the starting position, using your abdominal muscles and lats to do so. Complete a total of 10 reps and then rest. Complete two more sets of 10 reps. 

11. Bent Arm Wall Stretch

In this stretch, you will focus on one side of your upper back at a time. This will enable you to identify any lat imbalances that may exist. If stretching one side triggers more tension, then that side is likely tighter and you can work more to lengthen those muscles. 

• Stand up and face a wall, making sure to keep your feet shoulder-width apart. 
• Bend your knees slightly and lean forward against the wall. Raise your right arm over your head, hinge at the elbow so that your forearm is parallel to the floor. Lean your bent right arm against the wall.
• As you press into the wall, feel your right lats stretching and hold this position for 30-45 seconds. Repeat on the other side and stretch each side at least twice.

10. Foam Rolling

There is nothing greater than the release you get from foam rolling, which should be a staple in everyone’s stretching repertoire. Myofascial foam rolling works to massage muscle fibers and increase muscle length. It also works to reduce tension in muscle tissue, improving blood flow to the area, which may help accelerate recovery and reduce inflammation. 

• Lie down on your right side, extending your right arm out overhead. Your thumb should face upwards and you should rotate your shoulder externally. 
• Place the foam roller underneath your right armpit perpendicular to your body. 
• Roll back and forth across the upper lat and into the armpit, ensuring that you do not roll down to the ribs. It is very easy to crack a rib, so make sure you don’t roll your ribcage. 
• Repeat up and down rolling for at least 30 seconds and then switch sides. 

9. Exercise Ball Stretch

You will need an exercise ball for this stretch, which works to lengthen the lats and improve overhead mobility. If you want a slightly different version of the stretch, place your palm on the ball and face it up or down. 

• Start in a tabletop position with your knees directly under your hips and hands directly under your shoulders. 
• Place your right hand on the exercise ball with your thumb facing the ceiling. 
• Press your left arm into the ground for support while you engage your core muscles. With your right arm extended out on the ball in front of you, roll it forward to sink deeper into the stretch. 
• Once you feel the stretch, hold this position for 20-30 seconds and then return to the starting position. Repeat on the opposite side. 

8. Eagle Pose

Although this is a traditional yoga pose, it also doubles as a great lat stretch and shoulder opener. It does use different leg and foot positions, but this pose is going to focus on arm positions that help you stretch your lats. 

• Stand up straight with your arms straight out in front of you. Bend your arms and cross the left arm over your right, hooking at the elbows.
• Once your arms are hooked at the elbow, bring your forearms together and wrap your right palm around your left palm, crossing at the wrists.
• Raise your elbows to shoulder height while you maintain a straight spine and hold this position for about 30 seconds. 
• Release your arms and then repeat crossing the other way. 

7. Upward Salute

One of the main things to remember when you stretch your lats is to get as much length in an overhead position as possible. Similar to other lat stretches, the upward salute uses an overhead position to stretch the lats. It’s a staple in the Sun Salutation, which is found in most yoga classes.

• Stand up straight and raise your arms overhead and keep your shoulders relaxed. Face your palms toward each other. 
• Remain grounded and keep your arms in line with your shoulders. Clasp your palms together and tilt your head back slightly to look up. 
• If you want to intensify the stretch, reach high using your core muscles and lean back just a bit. If your core is too tight, consider engaging in some ab stretches before you do this stretch. 

6. Child’s Pose

Child’s pose is a classic resting posture in most yoga classes, but you can achieve a dynamic back stretch while doing it. Ideally, you extend your arms as far out as you can to create length in your upper back. 

• Begin on all fours in a tabletop position, stacking your hips over your knees and shoulders over your wrists. 
• With your toes untucked, sit your butt back towards your heels. You may need to angle your knees out to the sides a bit to get comfortable. 
• Your arms should be extended out in front of you, but try to extend all the way through your fingertips to really feel a stretch along your lats. Hold this position for as long as you need to. 

5. Standing Side Lat Stretch

For the standing side lat stretch, you can use anything from a squat rack to a door frame. You should feel the stretch run deep down your side, from your lats to your obliques. 

• Stand in front of the piece of gym equipment or door frame and turn your body sideways so that your right shoulder is facing the equipment. 
• Keeping your fight side by side, raise your arms straight overhead and then move them laterally to the right to grab the equipment/door frame. Keep your hands right next to each other and relatively straight.
• Extend your hip out to the left until you feel a stretch along your entire side. Hold this position for about 15-20 seconds and then repeat on the other side. 

4. Dynamic Back & Shoulder Stretch

If it’s back day at the gym, the dynamic back and shoulder stretch is great to include in your pre-workout routine. This stretch also works to warm up the shoulders to improve flexibility, extension, and flexion. 

• Stand up straight with your feet shoulder-width apart. Keep your arms by your sides, extending your elbows. 
• Swing your arms straight in front of you so that the shoulders are in flexion. Your arms should come straight overhead, and you should ideally feel a stretch in your upper back. 
• In a controlled movement that flows, bring your arms back down and repeat the upward swing again. Repeat a total of 10 times. 

3. Downward Facing Dog

Yet another classic yoga pose, downward dog makes it onto this list for good reason. Although this position can help stretch your hamstrings and calves, it also creates space in your upper back. It’s a great full-body stretch you can do any time of day.

• Begin on all fours in a tabletop position, stacking your hips over your knees and shoulders over your wrists. 
• With your toes tucked, lift your knees off the floor and push your hips back gently, straightening your knees and lengthening at the waist. 
• The last thing you want to do is round your back and shrug your shoulders. You want to drop your shoulders, widen your lats, and push your butt up and back. You can bend your knees slightly if necessary to maintain proper form. 
• Hold this position for about 20-30 seconds and then return to the starting position.

2. Lat Pull-down

While pull-ups are phenomenal for increasing upper-body strength, they can be difficult. Fortunately, you have lat pull-downs, which involve a similar movement to the pull-up. This exercise challenges your upper back, targeting your lats and traps. 

• You can take a neutral or wide-grip position on the lat pull-down machine. Wide-grip may be more difficult if you don’t usually do this exercise. That’s because the wide-grip version works your lats harder.
• Choose a weight that is comfortable to start, and you can increase as you progress through the exercise. 
• Grip the pull-down bar and sit down on the seat, planting your feet flat on the floor and wedging your thighs under the stoppers. 
• Lean back slightly (no more than a 45º angle) and engage your lats to pull the bar down to your chest. Pause for a brief moment before returning the bar to an overhead position. Repeat for a total of 10 times, rest, and complete two more sets of 10 reps. 

1. Overhead Lat Stretch

If you lift weights or play sports that involve powerful movements, you should regularly engage in overhead lat stretches. Many boxers and other athletes use this stretch in their warm-ups. 

• Stand up straight with your feet hip-distance apart and raise your arms straight overhead.  
• Grab your right wrist with your left hand and sway your hips to the right as you pull your right wrist to the left overhead. 
• You should feel a stretch along your lats and ribs, but make sure not to extend too much, so as not to break form. 
• Hold this position for about 20 seconds and then repeat on the other side. 

When to Stretch Your Lats

You should incorporate lat stretches into your pre- and post-workout routines. Warming up with some of these movements can help reduce the risk of injury during workout, while cooling down with some may relieve post-workout tightness. Even if you don’t hit the gym, health experts advise stretching your lats periodically throughout the day. This is especially true for people who sit at desks or stand up all day. When you stretch your lats, you counteract the natural rounding that takes place, and you can keep your upper back loose and limber as a result. 

Dynamic vs. Static Lat Stretches

You should ideally engage in dynamic lat stretches prior to starting your workout. These active movements can stretch and warm up your lats and shoulder joints to help optimize your range of motion. Vertical arm swings, for example, help to create more space and mobility in the shoulders, making that movement very dynamic. 

If you just finished a hard back workout or are stiff from sitting all day, your muscles are naturally sore. In these scenarios, you want to focus on static lat stretches, which work to lengthen the lat muscles. You can hold static stretches for 30-60 seconds, but you can hold them for a little longer if necessary. Make sure that you ease into static stretches to help avoid injury when your muscles are sore and tired. 

Tight lats can affect the most basic of movements, which is why you should aim to stretch them daily. You don’t have to do all of these stretches every day, but consider fitting some of them into your pre- or post-workout routines, or even on your lunch break. Just remember to engage in both the dynamic and static stretches, as they benefit your body in different ways, but they primarily help to relieve tension.

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Do you ever go to lift something and it feels as though your arms are so tight and sore that you have to immediately drop them down to your sides? At that moment, you have the thought that you may not be able to lift anything ever again. Perhaps your arms are sore from a gym session the day before, or you are in desperate need of some tricep stretches. 

Benefits of Stretching Triceps

The triceps are essential for upper-body strength, so much so that if they feel achy you feel like you can’t do anything. Brushing your teeth? Too difficult. Lifting up your child? There’s no way! Fortunately, stretching your triceps can help soothe that soreness, and this article aims to detail 10 of those stretches. 

Improved Range Of Motion

Any time a muscle is tight, it is near impossible to achieve full range of motion, and the same applies for the triceps. Tight triceps can decrease your athletic performance or general processing movements. Dynamic tricep stretches can help you achieve optimal movement before your workout, especially if you feel tightness. 

Reduced Chance Of Injury

By engaging all three heads of the triceps, you help the elbows function optimally and properly. The long head of the tricep acts on the shoulder joint as well, so stretching your triceps before engaging in upper-body exercises can help reduce your risk of shoulder injuries. Caring for your long head muscle can help ensure shoulder stability and health. 

Reduced Recovery Times

As is true with stretching post-workout, you help muscles return to their resting length at a faster rate. This works to reduce soreness and accelerate recovery. When you stretch your triceps after a workout, you help increase circulation to begin the healing process. 

What Muscles Do Triceps Stretch?

Tri = three, meaning there are three parts that make up the triceps: the long head, the lateral head, and the medial head. The names relate to where they are in relation to the muscle itself. The tricep is still a singular muscle, but each muscle head has a different origin point and they converge and insert in the same place on the elbow. Long head makes up the triceps’ size and starts at the infraglenoid tubercle of the scapula. Lateral head is the muscle that gives the triceps the signature horseshoe appearance on the side of the arm. Medial head originates near the center of the humerus. When you extend the tricep free from resistance, the medial does most of the work. 

When To Stretch Your Triceps

If you want to accelerate recovery time and lengthen the triceps, stretch your triceps after training them. You will likely see better results from static stretches when the triceps are warm, i.e. after you engage in workouts that work the triceps. Try to hold each tricep stretch for about 30 seconds. While stretching the triceps, you also stretch the fascia that surrounds the muscle. Breaking up the fascia is much easier to do when you stretch the muscles when they’re warm. 

Best Tricep Stretches to Do Today

Below, you’ll find 10 great tricep stretches that you can do before and/or after training. You should notice an improvement in recovery, mobility, and flexibility after doing these stretches consistently. 

10. Overhead Triceps Stretch

You can do this stretch in a seated or standing position. You can do it at your desk in the middle of your workday! It’s great to do this stretch before or after a workout, or when you feel tightness in your triceps. 

• Stand up straight or sit up straight and reach your right arm up toward the ceiling. Bend at the elbow and reach your hand between your shoulder blades. Aim to put your middle finger on your spine. 
• Place your left hand on top of your right elbow and gently push your right arm down, but not to a point of discomfort. 
• Hold this position for about 30 seconds and then repeat on the other side.

9. Towel Stretch

This stretch aims to stretch the triceps a little more than the overhead triceps stretch. If you don’t have a towel, which would be strange, you can use a bar or strap in place of a towel. During this stretch, try to open your chest and engage your core. 

• Stand up straight or sit up straight and extend your right arm up toward the ceiling, holding a towel in your right hand. 
• Bend your left arm to reach your left arm behind your back to grab the bottom of the towel. The back of your left hand should be against your back. 
• Pull the towel down with your left hand as far as you comfortably can and hold for 20 seconds. Repeat on the other side and continue alternating a couple times if you want to. 

8. Standing Bench Triceps Stretch

The idea behind this stretch is that your bodyweight does the work to elongate your triceps. You’ll also notice a stretch in your lats, making this an excellent post-workout stretch. 

• Stand with your right side toward an incline bench, or another sturdy, chest-high object. 
• Spread your feet slightly wider than hip-distance apart and bend your right leg. 
• Place your right elbow on top of the incline bench’s back support. Lower your body until you feel a stretch along your right tricep and lat. Hold for 20-30 seconds and then repeat on the other side. 

7. Wrist Pull

This is not a tricep-specific stretch; rather, it aims to stretch your entire arm. You can do it anywhere you have some space. It can be greatly beneficial to practice this stretch after you finish an arm workout.

• Stand up straight and extend your right arm out in front of you. Make sure that your fingers are extended up toward the ceiling, almost as if you are stopping someone in the name of love. 
• Grab your right fingers with your left hand and gently pull them toward you until you feel a stretch in your right forearm. 
• Hold this position for 30 seconds and then repeat on the other side. 

6. Elbow Extensor Stretch

The anconeus muscle, a small muscle located at the elbow, attaches to the humerus and ulna. This muscle engages during triceps extension, aiming to provide support and stability. This stretch isolates the anconeus muscle, which can help improve mobility in the elbows and shoulders.

• Stand in front of a box or desk that is mid-thigh height. 
• Hinge at the hips to lean forward and place your elbows and forearms on the box. Your elbows should be directly under your shoulders, and your palms should be facing down. 
• Shift your weight forward slightly, keeping your back in a neutral, flat position. When you feel a stretch in your triceps, remain in this position for 30 seconds. Repeat on the other side. 

5. Triceps Dip Stretch

Similar to the dip exercise, the triceps dip stretch requires you to hold the bottom position of a dip to stretch your triceps using the torso as resistance. This aims to lengthen the triceps, while simultaneously opening up the chest and shoulder muscles. 

• Sit on the ground, bend your knees, and place your heels on the ground in front of you. 
• Keep your arms straight and place your hands on the ground behind you, facing your fingers toward your feet. 
• Bend your arms to come into a dip, only to the point where you feel a stretch in your triceps. 
• Keep your chest up and roll your shoulders back as you lean back. Hold this position for 30 seconds and then return to the starting position. 

4. Horizontal Cross-Body Stretch

This is yet another stretch that you can do anywhere, regardless of whether you are sitting or standing. Although it is simple, this stretch helps to increase flexibility in the triceps and shoulders. 

• Stand up or sit up straight and bring your right arm across your body. It’s okay if you bend your right elbow slightly. 
• Hook your left arm around your right arm, just above your elbow. Pull the right arm closer to your chest until you feel a stretch in the shoulder and upper tricep. 
• Hold this position for 30 seconds and then repeat on the other side. Feel free to do two rounds of this stretch per arm. 

3. Leaning Stretch

Yet another stretch that utilizes bodyweight to sink deeper into the stretch. This is a seated stretch that you can do using a chair, ottoman, bench, or couch. Ideally, you should do this stretch after a workout. 

• Kneel down on the ground in front of a chair, bench, or ottoman. Make sure there is enough space between you and the bench, so that you can bend forward and be parallel to the floor without your head touching the bench. 
• Keep your back straight as you lean forward toward the bench, aiming to have your back parallel to the floor. 
• Place your elbows on the bench, bending them so that they support you. Additionally, make sure that you don’t strain your lower back. 
• Look at the floor, and place your hands on the back of your neck. Remember, your elbows should only touch the bench. 
• Press your torso toward the floor during a long exhale. You should feel a stretch along the triceps and lats. Hold this position for 30 seconds and then carefully return to the starting position. 

2. Tricep Wall Stretch

For people with limited mobility, some of the other stretches in this list may be difficult. Since this stretch utilizes a wall, you have more support and can sink deeper into the stretch. This stretch is very similar to the overhead triceps stretch, but you have an easier time controlling the intensity with the wall as support. 

• Stand up straight and face a wall, making sure that you are standing close to it. 
• Bend your right arm so that your right hand touches your right shoulder. Angle your elbow up and place it on the wall. 
• Lean into the wall until you feel a stretch in your triceps and lat. Hold this position for 30 seconds and then repeat on the other side. 

1. Double Overhead Triceps Stretch

Instead of isolating the stretch to one tricep, this stretch focuses on stretching both triceps at the same time. Because this stretch requires you to actively reach down, you can control how intense it is. Feel free to adjust according to your needs. If you have difficulty putting your arms behind your head, avoid this stretch. 

• Stand up straight, bend both of your arms, and place your hands behind your head. Make sure to keep your elbows high. 
• Clasp your hands and rest them on your upper back. If you can, reach your hands toward the ground until you feel a gentle pull in the triceps. 
• Hold this position for 30 seconds and repeat as needed. 

Why Stretching Your Triceps Is Good For You

A lot of people spend time strengthening their triceps, but rarely do they dedicate time to stretch them. Stretching and foam rolling your triceps can benefit your upper body strength, performance, and recovery. Additionally, tricep stretches can help with shoulder and elbow mobility, making everyday movements that much easier and less painful.

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