Latissimus dorsi is the most extensive muscle in your body. It attaches to your skeleton in several places including your upper arm, the top of your sacrum, and the bottom 11 vertebrae in your spine. The lat muscle helps to extend and outwardly rotate your upper arm. Stretching out your lat muscle opens up tight shoulder joints and helps prevent rotator cuff injuries.
Ninety Degree Lat Stretch
Stretch your latissimus dorsi and hamstrings with the 90 degree lat stretch. Stand facing a secure, hip-high surface, such as the back of your couch. Maintain a distance of 2 to 3 feet between you and the object. Stand with your feet parallel and hip-distance apart, arms at your sides. Tighten your core muscles. Raise your arms over your head while you pull your scapulae up, back and down the center of your back. Offer your collar bones toward the object as you bend forward by hinging at the waist, with slightly bent knees. Place your hands flat on the object in front of you. Your torso should form one straight line from the tips of your fingers to your sacrum. Hold for three to 10 deep breaths.
Kneeling Lat Stretch
Individuals that cannot execute the 90 degree lat stretch in a standing position, due to injury or any other reason, can perform this exercise while kneeling on the floor or exercise mat. Use a coffee table, weight bench or other waist high secure object for your hands. Proceed with the kneeling lat stretch by following the same directions for the 90 degree lat stretch.
Yoga Cat Pose
Perform the yoga move commonly referred to as the cat pose to stretch your lat muscles. Move to the floor, on your hands and knees. Keep your arms straight, hands directly beneath the shoulders. Legs hip distance apart, tops of the feet resting on the floor. Round your back like a Halloween cat as you exhale. Look towards your navel and move your shoulder blades apart and down towards the floor as your spine moves towards the ceiling. Hold for three to five deep breaths.
Yoga Cow Pose
Called the cow or camel pose, this yoga position follows the cat pose and allows you to stretch your lat muscles in the opposing direction. Fully exhale in cat pose and as you inhale gently switch to cow pose by arching your back. Arch your back by pulling your scapulae back towards the center of the spine and let the rest of your back follow until you have a swayed back, like a cow. Your gaze is in front of you and your toes are tucked under to flex your feet. Hold this position for three to five breaths.
