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

Latissimus Dorsi and Erector Spinae Static Stretch: Child's Pose is an easy and effective stretch that targets the latissimus dorsi and the erector spinae muscles. By slowly moving the body into the stretching position, the arms and the torso both experience a gentle and soothing stretch, ideal for releasing tension and restoring range of motion. To perform this stretch, begin in a half kneeling position, take a deep breath to relax the body and slowly extend the

Transcript

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