APT Protocol: 6. Modified PNF Lat Stretch w Thoracic Mobilization

5 x 10 seconds contracted and 10 seconds relaxed
Begin by positioning yourself on both knees in front of a bench or chair for stability. Next, carefully place both elbows on the bench, ensuring they are brought as close together as your flexibility allows. Lower your head in between the elbows to achieve a position where your back is flat and parallel to the floor. Once in this position, focus on driving your elbows down into the bench as if you are attempting to push it downward. This action effectively engages your lat muscles. Maintain this contraction for 10 seconds, exerting maximum effort, before releasing the tension and allowing your chest to descend towards the floor, creating a stretch in the latissimus dorsi muscles. Repeat this sequence 5 times to fully benefit from this exercise.