Open Exercise

Development draft, v0. Formats and IDs may change.

Catalogue

Butcher's Block Stretch

oec:butcher-s-block-stretch

A kneeling mobility stretch performed with elbows elevated on a bench to open the latissimus dorsi, triceps, and thoracic spine.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Butchers Block Stretch, Bench Prayer Stretch, Kneeling Lat and Triceps Stretch, Elbows-on-Bench Lat Stretch

How to do it

Setup

  1. Kneel on the floor facing a flat bench or box, placing a mat under your knees if needed for comfort.
  2. Place both elbows shoulder-width apart on the edge of the bench with your palms pressed together or holding a light dowel.

Movement

  1. Shift your hips back toward your heels while allowing your head and chest to drop between your arms toward the floor.
  2. Bend your elbows deeply to bring your hands back toward the base of your neck or upper back.
  3. Hold the position while maintaining deep, controlled breathing, feeling the stretch through the lats, triceps, and upper back.
  4. Carefully lift your chest and bring your hands forward to release the tension.

Breathing

Breathe slowly and deeply through your nose, using each exhalation to sink gently deeper into the stretch without forcing it.

Cues

  • Sink chest toward the floor
  • Elbows stay fixed on the bench
  • Thumbs reach for your upper back
  • Lengthen your spine without arching your lower back

Common faults

Excessively arching the lower back to compensate for stiff shoulders.
Brace your core gently and keep your ribcage down, focusing extension through the mid-to-upper back.
Allowing elbows to flare excessively wide.
Maintain elbows at shoulder width throughout the hold to keep the stretch centered on the lats and triceps.

Safety

  • Discontinue the stretch if you experience sharp anterior shoulder impingement or pain.

Muscles

  • Latissimus dorsi stretched
  • Triceps, long head stretched
  • Teres major stretched
  • Pectoralis major stretched
  • Erector spinae stabilizer

Joints

  • Shoulder: Flexion
  • Elbow: Flexion
  • Thoracic spine: Extension
  • Shoulder blade: Upward rotation, Elevation

Details

Movement
Stretch, Mobility drill
Modality
Flexibility, Mobility
Mechanics
not applicable
Force
static
Laterality
bilateral
Kinetic chain
closed
Level
beginner
Equipment
Flat bench or Box or Chair
Record
Duration
Load
none

Sources

This record: CC-BY-SA-4.0.

Data

butcher-s-block-stretch.json