Latissimus dorsi stretch3/17/2023 An exercise ball can be used in place of a chair as seen in the photograph. Following a few or more breaths you can take your hands off the chair and lower all the way down to child’s pose. Feel the length in your back, along the lateral (outside) border of your scapula (shoulder blade), and out through your fingertips (they of course are still placed on the chair). Lower your torso and head below shoulder level as pictured above. Place your hands shoulder width apart on the chair’s seat. Enjoy the feeling of length from your seat on the floor to your finger tips - then lower the arm and begin the side bend to the other side.īegin by kneeling on a mat in front of a chair. Having straightened up to the beginning position, keep the arm above your head for a few more deep breaths. Look down towards the floor or straight forward as you bend side then slowly turn your gaze to look up (refer to the image above). You can increase the stretch by placing the forearm on the floor. Breath and feel the length along the outer border of your scapula and sides of back. Your feet will of course need to be off the folded blankets as you want your sit bones to be higher.īending to the side, bring one arm over the head and the other at your side on the floor, palm down. If you feel discomfort sitting cross legged (perhaps your knees are high as opposed to closer to the floor therefore forcing you to lean back) you can place 1 or 2 folded blankets underneath your sit bones. Head draws back so the ears are in line with the shoulders. Drop your shoulders down and feel that the two shoulders are level. While this side stretch targets Quadratus Lumborum, it also stretches the lats and teres along the outer border of the scapula and back. Variation 2: Cross one hand over wrist to guide yourself into more of a stretch. Feel the balls of the big toes, little toes, and heels on the floor.īreathe and think about stretching your elbows straight and reaching your palms toward the ceiling. Ears ease back in line with your shoulders.įeel the bottoms of your feet like a tripod. Drop your pelvis, tail bone straight down toward the floor. Clasp your hands and place them above your head with palms facing the ceiling. Stand with your feet parallel about hip width apart. Get more from your stretch with Mindfulness, Intention, and Breath Stretches For Latissimus Dorsi and Teres Major Latissimus and Teres Major also medially rotate the shoulder.Ī few activities that use the Latissimus Dorsi (and to a lesser extent Teres Major) are: Swimming, rowing, and climbing rope. *Lats and Teres Major adduct the shoulder (glenohumeral joint). Adduction: the return from abduction – arms that start out to the sides of the body lower down towards the body.Abduction: with the arms down at the sides of the body, the arms move in a upward direction out to the sides of the body.*Lats and Teres Major extend the shoulder (glenohumeral joint). Extension: The return from flexion – arms lower down toward the sides of your body.Flexion: From a position of arms down at the sides of the body, the arms move forward and upward toward the head.Some of the Movements of the Shoulder are: Teres Major lays between the Lats and Teres Minor on the lateral (outside) border of the scapula (shoulder blade). It inserts into the humerus (bone of the upper arm). It originates in the mid back thoracic region the thoracolumbar fascia, and iliac crest (hip bone). The Latissimus Dorsi is the largest muscle of the back, and it’s main function is movement of the upper limb. Synergists, Latissimus Dorsi and Teres Major work together to perform the same actions of the glenohumeral joint (shoulder): Extension, Adduction, and Medial (inward) Rotation. Teres Major is often referred to as the Lats ‘little helper’.
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