Latissimus dorsi or lat describes a broad muscle that covers the biggest part of the lower back. The muscle starts from the pelvis and lumbar and after that permeates through the bone of the upper arm. Latissimus dorsi assists in moving your arms down and back. You can establish a V-shaped torso by constructing the lat in your back. A latissimus dorsi extending does not add its bulk however enhances your flexibility and efficiency in strength exercises.
1. Stretch with Ball
You can perform a Latissimus Dorsi stretch and shoulder stretch using a stability ball. This workout allows the two parts to move many times and become flexible.
- Kneel while facing the stability ball then touch its top while in a position of a karate slice.
- Breathe out then bow while sitting on your heel and push the ball away. Hold the position and take two deep breaths prior to returning to original position.
- Repeat the exercise 8-19 times. You can do exercise while concentrating on one side at a time. Include a rotation if you use one hand by placing your arm at your body’s center position. Ensure that your body remains still.
2. Overhead Stretch
You can do it while standing or sitting.
- Invert your palms as you interlace your fingers and then press your palms upwards while keeping your elbows straight. Move your arms in reverse gradually in this position until you feel a moderate, painless stretch.
- To carry out a side flexing lat stretch, reach your right-hand man to the ceiling and then side bend to your left. Hold the stretch for a while then alter to the right side.
3. Stretch with a Bar
Fixed lat stretches ought to be done after a light aerobic heat up or exercise.
- To perform the bar stretch, stand a stride in front of horizontal bar that is chest high. Use an overhand grip to hold the bar then lean forward such that the bar is directly above the back of your shoulders. Your lower arms ought to be next to your head and your feet in their initial position. Lean till you feel a stretch on the sides of the upper part of your back.
- A vertical bar will assist you stretch your upper back consisting of the lat. Hold the vertical bar with the right hand at waist high. Squat backwards with your hand and feet in place till the right side of your back stretches. Your arm and thighs ought to be parallel to the floor and your torso angled towards the bar at your most affordable position. Use both arms to do the bar stretch and hold all bar goes for 30 seconds.
4. Wall Lat Stretch
- Stand while dealing with the wall and after that place your hands on the wall at your waist level and at shoulder width.
- Go back while folding your hips up until your upper body and arms remain in a straight line. Your back ought to remain flat.
- Control the arching on your lower back using abdominal muscles. Alternatively, bend your elbows downward while your forearms rest vertically on the wall. You can likewise perform the stretch with a table in place of the wall.
5. Stretch While Kneeling
You can do a Latissimus Dorsi stretch while kneeling on mat.
- Reach your arms to your front while your forearms rest on the floor at shoulder width. Move your hips toward the heels till your lat stretches.
- Additionally, place your arms on a chair or bench in front of you while kneeling. Move your hips backwards to the point where they are above your knees. Ensure your upper body and arms form a straight line. Use your stomach muscles to control your lower back.
6. Stretch with Foam Roller
- Place a foam roller below your lat as shown in the figure below. Move your whole body forward and backwards using your legs in a manner that the roller massages the upper part of your back. Keep the upper part of your body relaxed and your breath normal.
- You can duplicate the exercise for 15 to 90 seconds if you are comfortable and do not feel any pain. You can do this exercise while positioning your hands at the back of your head and arms throughout the chest.
7. Behind the Neck Stretch
- Stretch your right-hand man upwards while sitting or standing. Bend your right elbow in a way that the right hand lags your neck.
- Pull your right elbow with your left hand behind your head and to the left until you experience a moderate stretch.
- Prevent over-stretching your arm. Repeat the stretch with the left hand behind your neck.
You can do a Latissimus Dorsi stretch without devices.
- Sit up directly on the floor with your knees and ankles crossed straight in front of your groin.
- Reach back towards your left hip with your left palm on the floor for balance.
- Extend your right arm towards the ceiling in this position and then extend it over your head and as far to the left as you can.
- Bend you torso to your left side when you begin extending your arm and keep your butt in the right position on the floor. Hold the position up until you feel a stretch on your back’s right side.
- Hold the stretch for about 30 seconds before duplicating it on the other side. You can carry out a comparable stretch while standing with the non-extended hand on your hip and your feet larger apart than your shoulder width.
9. PNF Stretch
You require a partner or trainer to carry out a PNF lat stretch.
- Sit on the flooring and then extend your legs straight in front of you. Raise your left arm and then bend the elbow up until your arm is vertical and your hand behind your hand.
- Ask your partner to hold on to your left wrist as you pull your hand gently to your left shoulder and lean towards the right.
- Let your partner stretch it for about 10 seconds and after that press your arm versus your partner’s arm for about 6 seconds.
- Stop pressing and ask your partner to extend your arm once again for 30 seconds. Repeat the stretch with your right arm.
10. Stretch with Chair
To extend the spinal column, sit at the edge of a chair with your fingers laced.
- Breathe out as you raise you arms above your head and extend the power part of your back gradually. Hold the position as you take two deep breaths prior to bringing your arms to the original position. Repeat the exercise 8-10 times.
- To bend the spine, extend your arms with fingers crossed together in front of you. Exhale while tilting your chin towards the chest and bending the upper back. Hold the position as you take two deep breaths. Place your arms on your thighs and after that lift your chest and direct. Repeat the exercise 8-10 times.
Here are short and simple video-guide to understand how to stretch the muscle:
Caution When Doing Latissimus Dorsi Stretch
Avoid overstretching your lat or other muscles since it can cause a stretch reflex in your joints. Your body uses the reflex to safeguard itself from damages in the joints and tears related to stretch. Too much stretching causes your muscles to contract fast and immediately. This makes them stiffer and extremely sensitive to pressure and touch.