Name: Latissimus Dorsi Active Stretch
Uploaded: 2023-04-26T01:02:54.000Z
Duration: 1 min 52 s

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https://stream.mux.com/J3DfV00uM008KKn9eLSjbSOu3N3kgTXj3n02J3yPWUVgIw.m3u8

Learn how to properly perform the latissimus dorsi active stretch in this comprehensive step-by-step instructional video from the Brookbush Institute. This evidence-based video provides expert coaching on setup, positioning, alignment, and exercise modifications to improve latissimus dorsi flexibility and shoulder mobility. Enhance shoulder flexion and overhead range of motion while supporting optimal scapular mechanics with this targeted mobility exercise. Perfect for athletes, fitness enthusiasts, and rehabilitation clients seeking to reduce upper back and shoulder tightness, improve mobility, and restore optimal movement mechanics while reducing injury risk.

Introduction to Active Stretching Techniques

Demonstration of Child's Pose for Lat Stretching

Transforming Static to Active Stretch: A Practical Approach

Protocol for Effective Active Stretching

Latissimus Dorsi Active Stretch

This is Brent, President of B2C Fitness, and we're talking about a progression from static stretching techniques, which is our active stretching techniques. We're going to use our antagonists to pull our agonists through their full range of motion using something called reciprocal inhibition to increase neuromuscular control, and end range strength. The technique we're going to talk about in this video is an active lat stretch. I'm going to have Vinnie Laspina come out and help me demonstrate. Now, this technique, like many after stretching techniques, uses the same form as a static stretch. The static stretch for lats that we like to use here is the child's pose. The child's pose is a wonderful thing, stretching the lats from both it's proximal attachment and its distal attachment. At the proximal attachment the lats do an anterior pelvic tilt, or spinal extension, so we're going to posteriorly pelvic tilt, and if he sits back on his heels that happens pretty automatically, and he's going to reach out to stretch that distal end. All he has do is reach out, put his hands in prayer position so that it's humorous is externally rotated, and there we go, we have stretched both ends. To turn this into an active stretch all we have to do is use the foam roll, place it under his arms, and now it's going to go into Child's Pose, but this time the antagonist of his lats being his shoulders, I'm going to actually ask him to kind of reach out, almost like he's doing a shoulder press, hold for 2, and then relax. Now, with all of our active stretches we use the same protocol.  We stay in position, use 8 to 15 reps, with 2 to 5 second holds, or until we feel a little increase in extensibility. Thank you.

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Latissimus Dorsi Active Stretch (Child’s Pose):

 techniques, the position used is nearly identical to the static stretching technique for the same muscles.

Instruct your patient/client to assume a kneeling position.

Have them sit so their glutes rest on their heels.

If this is uncomfortable, a rolled-up mat, yoga block, or foam roll can be placed between the ankles and the glutes, reducing knee flexion.

Have your patient/client bend forward, resting their belly on their thighs and forehead on the floor (or as close as is comfortable).

Have your patient reach their arms out with elbows extended and hands in “prayer position” or back of hands on the floor (full shoulder flexion and external rotation).

Cue your patient or client to reach out as far as they can (cranially), contracting their deltoids as if doing a shoulder press.

Hold this stretched position and the deltoid contraction for 2 – 4 seconds and repeat 10 – 15 times.

Reaching up (toward the ceiling; posteriorly), although it will lengthen the latissimus dorsi, tends to result in excessive activation of the erector spinae and lower trapezius muscles. This could result in fatigue becoming a factor before a successful set has been completed.

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