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Lat and Hamstring Stretch Using Stall Bars

Begin with your heels on the ground and the balls of your feet against the lowest rung of your stall bars, or if you don't have stall bars but have a secure object to anchor your hands to, you can have the balls of your feet pressed up against the wall with your heels on the ground.

While holding onto the stall bars with your hands, allow your pelvis to fall down and back while keeping your knees straight, allowing for an effective stretch of your lats and hamstrings.

The lower you start with your hands on the stall bars, the deeper your pelvis will drop and the greater the stretch you will feel through your lats and hamstrings.

You can hold the bottom position for as long as is comfortable, and work your way up to ten controlled repetitions.

For a more advanced version that will further improve your overall strength and flexibility, start with your feet on a higher rung of the stall bars; by having your hands and feet bear the full weight of your body while doing this mobility exercise, you reap greater rewards.

For an overview of exercise progressions that you can work at to improve your mobility and balance in a systematic way, please feel free to visit our Mobility Exercise Progressions page here:

Mobility Exercise Progressions

For some suggestions on how to set up a simple workout area at home, please feel free to view:

Suggested Resources for a Home Gym


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This seems like a great exercise to adapt to a pool, using the side and/or ladder to replace the stall bars. What do you think?

A brilliant idea, Leslie. The ladder is already there in most pools, and for many, the help from buoyancy would be welcome! Thank you for sharing this.