Name: Latissimus Dorsi and Erector Spinae Static Stretch: Child's Pose
Uploaded: 2023-04-26T01:01:04.000Z
Duration: 1 min 37 s

English captions

https://stream.mux.com/3RgfSiNp3kLzHEeCtS00c3roxxv00SjzZyWMD00lXwdPoo.m3u8

Learn how to properly perform the latissimus dorsi and erector spinae static stretch (child’s pose) in this comprehensive step-by-step instructional video from the Brookbush Institute. This evidence-based video provides expert coaching on setup, positioning, alignment, and safe stretch application to effectively improve latissimus dorsi and spinal extensor flexibility while enhancing spine and shoulder mobility. Support optimal scapular mechanics, improve trunk mobility, and reduce muscle stiffness with this targeted static stretching technique. Perfect for athletes, fitness enthusiasts, and rehabilitation clients seeking to reduce back and shoulder tightness, improve mobility, and restore optimal movement mechanics while reducing injury risk.

Introduction to Latissimus Dorsi Stretch

Demonstration of Child's Pose Stretch

Progressions and Variations of the Stretch

Guidelines for Effective Static Stretching

Latissimus Dorsi and Erector Spinae Static Stretch: Child's Pose

This is Brent, President of B2C Fitness, and we're going to talk about a static stretch for the latissimus dorsi. I'm going to have Vinnie come in and help me demonstrate. Now, our favorite stretch for the lats is a child's pose stretch. I'm going to have Vinnie he just sit back on his heels, he's then going to reach out in front of him, putting his shoulders into full flexion and abduction. You can see that this stretches the lats from both sides, so we have both a lat stretch from his shoulders, and a lat stretch as the lats feed into the thoracolumbar fascia and connect to the pelvis. This is wonderful for individuals with both upper body dysfunction, and lumbo pelvic hip complex dysfunction. Now, we can progress this stretch in a couple of ways. First, I can have Vinnie bring his hands together, almost in a prayer like position, this will externally rotate his humerus, stretching his lats further. If this isn't enough of a stretch, although it is enough of a stretch here for Vinnie, as we can see he can't quite get his arms fully extended. If he did want more of a stretch we could then have him reach a little bit over to the right with this arm so he's now getting a huge stretch on this side as he reaches this way. Of course, it becomes a unilateral stretch at this point and we'll have to do both sides. Now, for any static stretch we want to hold for at least 30 seconds, or ideally, until we get a feeling of release and a lengthening of that tissue. Thank you.

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Latissimus Dorsi, Erector Spinae Static Stretch (Child's Pose):

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).

This should be sufficient to stretch the erector spinae and latissimus dorsi.

Hold for 30 to 120 seconds, or until a release or change in extensibility is noted.

Progression: Adding lateral flexion to this stretch (reaching to one side) will increase the lengthening of the latissimus dorsi stretch and lengthen the quadratus lumborum. The arms can be allowed to relax and adduct if the quadratus lumborum is the muscle you wish to target.

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