Facebook Pixel
Brookbush Institute Logo
Preview

Teres Major and Latissimus Dorsi SA Static Release

Teres Major and Latissimus Dorsi SA Static Release can improve shoulder mobility and external rotation of the shoulder joint. Learn how to perform this exercise with our step-by-step video on proper technique and form.

7 likes

Transcript

00:03 - 00:07This is Brent, President of B2C Fitness and we're talking about more static
00:07 - 00:11self-administered release techniques. This time we're going to get a little
00:11 - 00:13bit more accurate with a technique that's very common.
00:13 - 00:18Usually this was referred to as a latissimus dorsi static release technique
00:18 - 00:23with a foam roll. We're actually going to call it a teres major static release
00:23 - 00:26technique, and I'm going to show you how to be a little bit more specific if
00:26 - 00:29you do have latissimus dorsi trigger points. I'm going to have my friend, Laura,
00:29 - 00:36come out and help me out here. First, just a little anatomy lesson. So, when we do
00:36 - 00:40this technique, and you will see in just in a second, she's going to be on her side
00:40 - 00:47foam rolling the lateral portion of her scapula, her shoulder blade. Now, your lat,
00:47 - 00:52however, runs primarily on your back, from thoracolumbar fascia, all the
00:52 - 00:56way up into the front part of your humerus. There is a small insertion here
00:56 - 01:01at the bottom angle of the scapula, but if we're doing this lateral border, the
01:01 - 01:05biggest tissue, the most tissue that we affect is probably to be the teres major.
01:05 - 01:11Now, that's not a problem. The teres major is also indicated as short and tight in
01:11 - 01:15our predictive models of upper-body dysfunction. So, whether you're doing
01:15 - 01:20teres major, or lat, as far as affecting posture, affecting movement,
01:20 - 01:23improving the quality of our movement, you're still a good shape either way,
01:23 - 01:27however, we might need to add another technique to ensure that we're getting
01:27 - 01:31the primary point of which we're going to get latissimus dorsi
01:31 - 01:33trigger points, which is going to be right in the middle of that belly of that
01:33 - 01:39muscle, just below the inferior angles of the scapula. So, I'm going to have Laura here
01:39 - 01:44get into a better position. She's just going to lay on her side in a comfortable
01:44 - 01:50position, usually knees bent so you're nice and stable. She's going to get that
01:50 - 01:56foam roll right underneath her scapula there. Good. She's then going to
01:56 - 02:02roll along the entire border of her scapula and look for the most tender point.
02:02 - 02:06-Got it! Alright, once she has, it once she's found that point, I'm going to make sure she's
02:06 - 02:10relaxed, so her legs are relaxed, she's using this arm which is the arm she's
02:10 - 02:14not foam rolling to stabilize herself. This arm should be limp. We don't want
02:14 - 02:18this muscle active, because that will definitely cause muscle guarding. That
02:18 - 02:21will definitely cause that muscle to contract, and then we won't be able to release
02:21 - 02:25that trigger point. Now, she's going to hold that position for 30 seconds to 2
02:25 - 02:29minutes, or until she gets a release. Don't roll back and forth, you're just
02:29 - 02:32going to excite those pain receptors, possibly make trigger points worse. We
02:32 - 02:37want to make sure we hold on that most sensitive point until it goes away. Now,
02:37 - 02:42like I said, this is teres major, an internal rotator, also a tight muscle, but
02:42 - 02:46lats are indicated too, so we need something a little bit more specific for
02:46 - 02:51her latissimus dorsi. I'm sure you have done this technique as well. I'm
02:51 - 02:54going to have a roll over on her back, she's going to
02:57 - 03:04put her hands behind her head, she's going to keep her butt on the ground. Make
03:04 - 03:08sure she stays drawn-in. She's going to go up and down the length of her
03:08 - 03:12thoracic spine there. Now, you could have trigger points in your rhomboids and
03:12 - 03:16those little muscles right around the thoracic spine that might cause some
03:16 - 03:20pain, but what we're looking for right now is specifically those trigger points
03:20 - 03:25that are going to be lateral to her spine, just underneath her scapula.
03:25 - 03:30She's found them. Hopefully she's not guarding, you want to make sure people
03:30 - 03:34can still breathe. If you need to you can put a medicine ball underneath their
03:34 - 03:37head for support, just so that they don't have so much pressure back over the
03:37 - 03:42foam roll, and once again, she's going to hold this position for 30 seconds to 2
03:42 - 03:48minutes, or until she feels a release, a reduction in discomfort, in those trigger
03:48 - 03:51points. So there you go, that's the static release techniques for both the
03:51 - 03:57teres major, as well as a more accurate way to do our latissimus dorsi
03:57 - 04:02static release. I hope you enjoy. Thank You Laura.

Comments

Guest

3 Certifications, 165+ Courses, 500+ videos, and so much more!

The Brookbush Institute (BI) continues to improve affordability, access, flexibility, and convenience to the highest-quality education.

The Bl is the only approved/accredited certification and continuing education course provider with a true monthly membership model (cancel anytime).

This reduces the initial cost of education to just 3-5% of comparable education, improving access to complete, continue, or just "try" education with low financial risk. Don't get fooled by great marketing to make a large purchase for potentially sub-optimal education. Become a member, and find out why we think this is the way education should be!


or
Sign Up with Email Address
Already Have an Account? Sign In