![]() We learned earlier that your lat muscles connect to both your spine the iliac crest of your pelvis through the thoracolumbar fascia.Ĭome into the stretch, grabbing hold of a rope or pole, straightening your arm and reaching it overhead as you bend forward into the stretch. 1) Step One Foot Behind to Drop Your Iliac Crest There are 3 simple tweaks to make the basic latissimus dorsi stretch much more effective. 3 Tweaks for a More Effective Latissimus Dorsi Stretch #LATISSIMUS DORSI STRETCH HOW TO#Let’s learn how to upgrade this traditional stretch. It will, in the moment, provide some lengthening to your lats.īut what it ISN’T is an elevated stretch that works with your neuromuscular system to encourage a lasting increase in not only flexibility and range of motion, but mobility and range of control. Now what this stretch IS a classic, static stretch that hits your lats. In this traditional stretch, you simply grab on, bend down, and hang out with your arms outstretched. The most common latissimus dorsi stretch involves grabbing onto a pole or rope. There’s one other stretch that you might have pictured. It stretches the rear delts and teres major more than the lats. But, you also aren’t right!Ī lot of folks assume that this stretch, with one arm reaching across your body, is hitting the lats, but that’s not the case. If you imagined the classic cross-body stretch, you aren’t alone. When I say “exercises for latissimus dorsi pain” or “lat stretches,” what comes to mind? Unfortunately, many of us have been tackling our tight lats with a tired old stretch that is in desperate need of an upgrade. When this happens, you might see restricted shoulder mobility and issues maintaining proper posture. These strong muscles can easily be overworked and chronically contracted. While lat injuries are rare, lat TIGHTNESS is not. Latissimus dorsi injuries are possible, but are pretty rare due to the size and strength of the muscle.īaseball pitchers might injure the muscle on their throwing side due to the high velocity at which they throw the ball but even these injuries are pretty uncommon. ![]() But…these muscles are usually not the most limber. Your lats probably get worked a fair amount and can provide a lot of power. ![]() The lats are usually very strong muscles. The lats get worked really well with classic moves like chinups, rows, and pullovers, however, latissimus dorsi strengthening is probably also big part of your gym routine, whether or not you realize it. However, because your lat crosses your ribs, pelvis, and spine, it is influenced by the position and movements of these areas.įor example, the muscle can assist inhalation (which isn’t necessarily a good thing to be using it for) and also extend the lumbar spine. Your lat works to adduct your arm (bring it in toward your body), extend your arm (move your humerus behind you), and internally rotate your arm. The muscle inserts on the front of your humerus and most of this muscle’s actions occur at your upper arm. Your lat muscle is also connected to the iliac crest – the big, superior arch along the posterior aspect of your pelvis as well as your lower ribs. This muscle connects to either side of your thoracic and lumbar spine via the aptly named thoracolumbar fascia – a band of tissue connecting your vertebrae to surrounding musculature. You’ve got one lat muscle on each side of your body. Your latissimus dorsi, or lat, is a big, triangular muscle that runs from the head of your humerus, down across your mid and lower back. Anatomy & Function of Your Latissimus Dorsi A few simple tweaks can make this stretch more effective at loosening your lats and shoulders and improving posture. It’s time to upgrade the basic latissimus dorsi stretch. ![]()
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