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Exercises and Stretches — Latissimus Dorsi

Reaching Lateral Side Stretch

Posted by Judith Winer on

      Technique: Stand upright with your feet shoulder width apart Place one hand on your hip and extend your other arm Extend your arm above your head Slowly bend to the side Avoid bending forward   Primary muscles: Quadratus lumborum. External and internal obliques. Latissimus dorsi. Secondary muscles: Teres minor. Iliocostalis lumborum. Intertransversarii. Rotatores. Multifidus.   Injury where stretch may be useful: Lower back muscle strain. Lower back ligament sprain. Abdominal muscle strain (obliques).   Note: Concentrate on keeping your upper body straight during this stretch. Avoid leaning forwards or backwards.             EDUCATION...

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Triceps Stretch

Posted by Judith Winer on

    Technique: Sit or stand upright Place your hand behind your neck and point your elbow upwards Use your other hand to pull your elbow down   Primary muscles: Triceps brachii. Secondary muscles: Latissimus dorsi. Teres major and minor.   Injury where stretch may be useful: Elbow sprain. Elbow dislocation. Elbow bursitis. Triceps tendon rupture.   Note: Circulation may be restricted in the shoulder during this stretch so do not perform the stretch for an extended period of time.           EDUCATION MEMBERSHIP PLANS UNLIMITED ACCESS FROM $19.95/monthly          

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Reach-Up Back Stretch

Posted by Judith Winer on

     Technique: Stand upright Extend your arms forward, parallel to the ground Cross one arm over the other Raise your crossed arms over your head Reach up as far as you can   Primary muscles: Latissimus dorsi. Secondary muscles: Teres major.   Injury where stretch may be useful: Neck muscle strain. Whiplash (neck sprain). Cervical nerve stretch syndrome. Wry neck (acute torticollis). Upper back muscle strain. Upper back ligament sprain.   Note: Let your head fall slightly forward so that your arms can extend upwards more easily.             EDUCATION MEMBERSHIP PLANS UNLIMITED ACCESS...

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Kneeling Reach Forward Stretch

Posted by Judith Winer on

    Technique: Kneel on the ground Reach forward with your hands Let your head fall forwards as you lean Push your buttocks towards your feet   Primary muscles: Latissimus dorsi. Secondary muscles: Teres major. Serratus anterior.   Injury where stretch may be useful: Lower back muscle strain. Lower back ligament sprain. Cervical nerve stretch syndrome. Shoulder bursitis.   Note: Use your hands and fingers to extend your arms forward. Make sure not to lift your feet.           EDUCATION MEMBERSHIP PLANS UNLIMITED ACCESS FROM $19.95/monthly          

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Reaching Upper Back Stretch

Posted by Judith Winer on

    Technique: Sit in a squatting position while facing a pole or door edge Hold onto the pole with one hand Lean backwards away from the pole   Primary muscles: Trapezius. Rhomboids. Latissimus dorsi. Posterior deltoid. Secondary muscles: Teres major.   Injury where stretch may be useful: Neck muscle strain. Whiplash (neck sprain). Cervical nerve stretch syndrome. Wry neck (acute torticollis). Upper back muscle strain. Upper back ligament sprain. Impingement syndrome. Rotator cuff tendonitis. Shoulder bursitis. Frozen shoulder (adhesive capsulitis).   Note: Keep your body relaxed during the stretch, allowing your upper back to round out and your shoulder...

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