✨PROPER LATISSIMUS DORSI MOBILITY✨
If you're any kind of overhead athlete 🏋️♀️ or 🤸♀️ pay attention! (Yes, handstands count as overhead athletes in my book 😉)
Did you know: the muscle under the armpit that pops out when you flex is your teres major, NOT your latissimus dorsi 🤔
Many people confuse the this!
🔷 Teres Major: attaches from the bottom of the scapula (shoulder blade) to the lesser tubercle of the humerus (upper/inner arm)
🔷 Latissimus Dorsi: attaches from the bottom of the scapula, ribs 9-12 and thoracic vertebrae 7-12 to the lesser tubercle & intertubercular groove of the humerus
Since the originate and insert into similar structures (the lat being much larger), they also perform the same actions of the arm:
🔹 Internal Rotation
The videos demonstrate more specific ways to foam roll the teres major versus the latissimus dorsi. Yet, since they do the same actions, all the exercises will target both areas to decrease tension and increase mobility.
REMEMBER: foam rolling is used an aide to decrease tension/tone in muscle tissue. If you are in pure pain, stop smashing and ease off! .
🔶 PAILS: used on the wall (can also be used on the floor) to press INTO the surface and actually increase force into the teres and lats. Once we release and perform either RAILS or LIFT OFF's, we retain the brain how to properly engage and release tension through the muscles, thus increasing mobility and decreasing tone.
🔶 Wall Lift Offs + Prone Y's: keep shoulder blades down and back to increase lower trap activation while functionally increasing mobility through the teres and lats. Hold off the wall/floor up to 10 seconds as tolerated. Try 10 sets.
NOTE: must have full passive shoulder flexion to perform Prone Y's first. If you don't, start on the wall. 🔶 Wall Flexion: keep the head back and think of pulling the shoulders AWAY from the ears as you reach the arms up. Keep the elbows STRAIGHT and close to the ears.
Tag your friends that love overhead exercises! 🏋️♀️🤸♀️
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