1. Secure a resistance band to a squat rack or sturdy stationary object at about chest height.
2. Stand facing the rack and grasp the resistance band with one hand in a rack position—this mimics the position of the front rack in weightlifting where the back of the hand faces forward and is close to the shoulder, with the elbow pointing straight ahead.
3. Step back from the rack to create tension in the band.
4. Let the band pull the arm forward while keeping the elbow raised. This will stretch the lats, shoulder, triceps, and help improve the mobility of the wrist.
5. Make sure your spine stays neutral without overarching the lower back.
6. Hold the stretch for 20-30 seconds or as long as comfortable.
7. Repeat with the other arm.
8. Perform this stretch for multiple sets if necessary, making sure to breathe deeply to aid in relaxation and improved stretching.
Be careful not to overstretch or force the position, as this can cause injury—especially to the shoulder or wrist joints. It’s important to only go to the point of mild discomfort, which ensures a safe and productive stretch.
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