Stick Lat Stretch

1. Stand upright and hold a stick or pole vertically in front of you with one hand. The hand should be at a height that allows your arm to be fully extended without bending the elbow. Make sure your feet are shoulder-width apart for stability.

2. Grip the stick with the opposite hand so that both hands are shoulder-width apart or slightly wider, one above the other.

3. With your spine straight, begin to hinge forward from the hips, keeping your back flat. As you bend forward, push your hips back slightly and let your chest aim towards the ground. Keep your head in a neutral position, aligned with your spine.

4. Feel the stretch along the side of your body opposite the lower hand. You should feel a stretching sensation in your latissimus dorsi, shoulder area, and potentially your biceps.

5. Hold the stretch position for 20-30 seconds, breathing deeply and focusing on lengthening the muscles under tension. Avoid any jerky movements or overstretching, which can lead to injury.

6. Slowly return to the starting position and repeat the stretch for the same duration on the opposite side.

7. Perform 2-3 sets of this stretch for each side, ensuring you're evenly working both sides of your body. This stretch is a great way to increase flexibility in the lats and surrounding muscle areas, which can aid in overall shoulder health and improve range of motion. Remember to perform this exercise in a controlled manner and adjust the grip width on the stick based on comfort and your current flexibility level.

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