How to Do
How to Do Trx Lat Stretch Half Kneeling
The trx lat stretch half kneeling should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the trx lat stretch half kneeling.
Beginning
Beginning Trx Lat Stretch Half Kneeling
1. Kneel on the floor or on an exercise mat with your knees and feet hip-width apart and your feet plantar-flexed (toes pointing away from your body). To stabilize your spine and pelvis, tighten your core and abdominal muscles ("bracing").
2. Slowly lean forward, bending from the hips and maintaining abdominal bracing to keep the spine straight; lay your hands on the bench, arms straight and elbows extended, and position the arms such that a straight line runs from the shoulders to the elbows and wrists.
3. Keep your knees directly under your hips while leaning back into your hips to enhance the stretch into your upper back with your hands on the bench. To keep the spine straight and the pelvis level, maintain a firm core with abdominal bracing. To keep your cervical spine stable and your head from falling to the floor, tuck your chin into your neck.
4. Hold the stretch position for 30-45 seconds, then slowly rotate your thumbs up towards the ceiling to enhance the stretch into the latissimus dorsi (back) muscles. Rep 2-4 times more.
Movement
Trx Lat Stretch Half Kneeling Movement
1. Starting off, your right leg will be on its knee, with your leg kicking straight behind you. Your other leg will be bent at a 90 degree angle so that the sole of your foot is flat on the ground before you.
2. In this position, hole a TRX handle with your left hand so that it is behind you.
3. While holding on, slowly fall towards your left. This will provide a stretch in your glutes and legs.
4. Hold this position for the allotted amount of time before slowly returning to the starting position.
Benefits
Trx Lat Stretch Half Kneeling Benefits
By focusing on your latissimus dorsi, this exercise will help you develop your flexibility and mobility (lats). It will also work your trapezius and posterior deltoids (behind of shoulders) (upper back).
