Latissimus Dorsi

 

 

Target Muscle: Latissimus Dorsi

Doorway Lunge

 

Video: Video - TFL, ITBand, Quadratus Lumborum and Latissimus Dorsi

 

Setup:

  1. ½ kneeling position with back against the wall(wall for feedback)
  2. Flatten low back against wall/posterior tilt x 20-30 seconds
  3. Shift pelvis in the direction of the back leg to translate lumbar spine. 1-2 minutes and hold. (IT band stretch)
  4. Side Bend toward your front leg. (Stretches quadratus lumborum)
  5. Take a deep breath and hold 3-5 seconds. Exhale slowly
  6. Bring arm overhead and “Reach North.”
  7. Push the shoulder blade out to the side.  Imagine making a larger Circle with your elbow.
  8. Push shoulder blade back toward the wall to add external rotation ( ads reciprocal inhibition) 


 

Movement:

 

Tip: This exercise also inhibits Quadratus Lumborum

 

Flexibility Exercise:

 

Setup:

 

Movement:

 

Tip:

 

Actively elongate your shoulder into flexion. Add scapular abduction to stretch the latissimus dorsi. 

Verbal cue “Reach North.”

 To add a reciprocal inhibition to this exercise: add little extra force for external rotation.

Flexibility Exercise:

 

Substitutions:

 

Fast/Phasic Exercise:

 

Maintenance Program:


 

 

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