How to Do a Lat Stretch
If you're traveling on the road and your hotel doesn't offer a gym, you can perform exercises such as the lat stretch in your room. Exercising in your room is also a viable option if you are pressed for time or just prefer to exercise alone.
Your back muscles get a workout plus a bit of a stretch with this exercise. As you lower yourself backward, enjoy the stretch you feel in your upper back and arms. When you pull yourself toward the door, contract your back muscles. Before you begin, make sure the door is secure and able to support your weight.
Stand facing the edge of the door and place a hand on each knob using an underhand grip.
Place your feet shoulder-width apart.
Keep your knees soft and drop your hips backward to elongate and stretch your back muscles.
Breathe throughout the stretch. Hold for 3 to 5 seconds on each set.
Pull yourself back to the starting position and repeat.
Beginners can try 1 set of 8 to 10 reps. More conditioned exercisers can try 2 sets of 12 to 15 reps.