{"id":154576,"date":"2023-03-10T02:33:00","date_gmt":"2023-03-10T09:33:00","guid":{"rendered":"https:\/\/www.dherbs.com\/?p=154576"},"modified":"2023-03-13T00:26:04","modified_gmt":"2023-03-13T07:26:04","slug":"15-ways-to-strengthen-and-stretch-your-lats","status":"publish","type":"post","link":"https:\/\/www.dherbs.com\/articles\/15-ways-to-strengthen-and-stretch-your-lats\/","title":{"rendered":"15 Ways To Strengthen And Stretch Your Lats"},"content":{"rendered":"\n
In this article, we will examine the anatomy and functions of the latissimus dorsi (lats) and the best ways to strengthen and stretch them. The goal is to give you a better understanding of why stretching the lats<\/strong> is beneficial to your performance and overall health. And hopefully you can incorporate some of the techniques in this article into your exercise program. After all, the goal is for your lats to feel and perform their best. <\/p>\n\n\n\n Are you familiar with the signature v-tapered back? Well, strong lats provide you with that look, but they aren\u2019t just there for superficial reasons. Strong lats help support good posture, spinal stability, and shoulder strength. Lats are triangularly-shaped muscles that cover the majority of the lower thorax. As the largest upper-body muscle, the lats are integral to spinal and shoulder movements. They work with the teres major and pectoral major to carry out most upper-body actions. <\/p>\n\n\n\n Any activity that involves repetitive upper back movement<\/a> likely involves the lats. They originate at the sinuous processes and supraspinous ligament of the bottom six thoracic vertebrae, and the inferior end of the fibers that connect to your bottom three or four ribs. Muscle fibers extend from the origin points to the insertion point, which is the floor of the intertubercular groove of the humerus. All of these origin points meet in a narrow insertion area that forms the fan-like shape of the lats. The lats work to perform most major upper-body actions, from pull-ups and rows to simple twists and shoulder movements.<\/p>\n\n\n\n Tight lats are fairly common among athletic and sedentary types. Exercising, daily activities, rounded shoulders, and poor posture can cause lats to tighten. Many activities, including cycling, swimming, gardening, surfing, and rock climbing, can contribute to upper back tension. A back workout that involves a lot of lat exercises is a primary cause of lat tightness. <\/p>\n\n\n\n It is very common for lats to feel tight and you can identify tightness via a few signature signs. Poor posture, rounded shoulders, nagging upper back or neck aches<\/a>, and pain that radiates between the shoulder blades are signs that you need to stretch your lats. You can also tell if your lats are tight by doing a squat with your arms extended overhead. You can also do the lat tightness mobility test, which is detailed below. <\/p>\n\n\n\n In order to perform this test, follow these steps:<\/p>\n\n\n\n One of the primary reasons to stretch your lats is to help improve posture<\/a>. When your lat muscles are tight, you are more inclined to round your shoulders and increase upper-body tension or aches that radiate throughout the upper back. Improving flexibility<\/a> in your lats and upper back can also increase mobility in the shoulders, scapulas, and spine. Stretching your lats can help make most things easier, from bending down to tie your shoes to doing a wide-grip pull-up. Lastly, your lats aid with deep breathing, but they may impair your ability to breathe deeply if they are tight. Stretch your lats and you may notice an improvement in how well you breathe. <\/p>\n\n\n\n Below, you\u2019ll find 15 ways to stretch and strengthen your lats. You can incorporate them into your warm up or cool down sessions. You can fit them into your upper-body workouts or do them any time you feel tightness or pain in your lats. Some of the following movements are dynamic while others are static, which we\u2019ll identify in the movements. <\/p>\n\n\n\n For this active floor stretch, you don\u2019t need any exercise equipment. You just need some space and the floor, making it great for stretching lats at home or on the go. <\/p>\n\n\n\n Hanging is beneficial for decompressing the spine and creating space between the vertebrae. Hanging lat stretch is not only great for your lats, but it also works to strengthen grip and improves shoulder mobility<\/a>. <\/p>\n\n\n\n A gym bench is the ideal piece of equipment to use for this stretch, but it isn\u2019t necessary. YOu can use a piano bench, office chair, kitchen chair, or sturdy box and place something comfortable under your knees. <\/p>\n\n\n\n Although this article\u2019s focus is on lat stretches, this dynamic movement aims to strengthen the lats and the abdominal muscles. This exercise falls under the plank umbrella, and it helps you from extending your spine. Maintaining stability while moving the kettlebell in a controlled manner is an excellent way to increase your ab strength. Don\u2019t use your biceps to muscle through this stretch, or they will spazz out and you\u2019ll have to stretch them before continuing. <\/p>\n\n\n\n In this stretch, you will focus on one side of your upper back at a time. This will enable you to identify any lat imbalances that may exist. If stretching one side triggers more tension, then that side is likely tighter and you can work more to lengthen those muscles. <\/p>\n\n\n\n There is nothing greater than the release you get from foam rolling, which should be a staple in everyone\u2019s stretching repertoire. Myofascial foam rolling<\/a> works to massage muscle fibers and increase muscle length. It also works to reduce tension in muscle tissue<\/a>, improving blood flow to the area, which may help accelerate recovery and reduce inflammation<\/a>. <\/p>\n\n\n\n You will need an exercise ball for this stretch, which works to lengthen the lats and improve overhead mobility. If you want a slightly different version of the stretch, place your palm on the ball and face it up or down. <\/p>\n\n\n\nWhat are Your Lat Muscles<\/h2>\n\n\n\n
Lat Anatomy And Function<\/h2>\n\n\n\n
What Causes Tight Lats?<\/h2>\n\n\n\n
How To Know If Your Lats Are Tight<\/h2>\n\n\n\n
Lat Tightness Mobility Test<\/h2>\n\n\n\n
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Why You Should Stretch Your Lats<\/h2>\n\n\n\n
Best Lat Stretches To Try Today<\/h2>\n\n\n\n
15. Active Floor Stretch<\/h3>\n\n\n\n
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14. Hanging Lat Stretch<\/h3>\n\n\n\n
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13. Bench Kneeling Lat Stretch<\/h3>\n\n\n\n
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12. Supine Kettlebell Pullover<\/h3>\n\n\n\n
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11. Bent Arm Wall Stretch<\/h3>\n\n\n\n
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10. Foam Rolling<\/h3>\n\n\n\n
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9. Exercise Ball Stretch<\/h3>\n\n\n\n
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8. Eagle Pose<\/h3>\n\n\n\n