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MORE EFFECTIVE LAT STRETCHING
#MYOliftingseries 💪🏼 😏 .
The LATS: a large muscle that is often neglected in term of stretching/warm up. 😭As an extensor of the shoulder, tightness of this muscle can lead issues in the opposite direction (ie - flexion or movements such as an overhead press). So don't be reinforcing a dysfunction!
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Any muscle has it's respective action(s) so what we have to do to stretch it is the exact opposite movement(s). This sounds simple enough but when applied to a complex muscle we tend to lose sight of this concept. Just look at how much area the lat covers!
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❌So from the picture above we can see the how the "typical" lat stretch looks. What are people trying to do here by anchoring their arm on a squat rack? We get shoulder flexion and....not really anything else. 😅 Sure it works, but it can easily be more effective.
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So let's take a step back and ask ourselves WHAT'S THE FUNCTION?
👉🏼Adduction of the shoulder
👉🏼Internal Rotation of the shoulder
👉🏼Ipsilateral (same side) rotation of the trunk
👉🏼Ipsilateral side bend of the trunk
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✅So correct the stretch by:
1️⃣ Lifting our arm overhead
2️⃣ Drop our hips back
3️⃣ Rotate into the movement (so arm comes across chest)
4️⃣ Move hips away
⚠️NOT SHOWN HERE - Turn palm toward ceiling to get more external rotation. 😏
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SIDE NOTE 📝 What does this really look like, it's very similar to the upper half of the lateral line stretching, which makes send looking at the actions of this muscle.
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So, give this a try and let me know what you think down below. Tag someone who could benefit from lat stretches! ✌🏼 .
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Floor slides: active mobility work
🔹 This is a nice exercise to work on thoracic and shoulder mobility. The key is to maintain a good stacked position throughout the entire movement to prevent compensations from happening:
🗝 Keep your low back flat on the ground
🗝 Keep your ribcage down using your core and prevent it from flaring up as you slide overhead
🗝 Try to keep your elbows and forearms in contact with the ground
🗝 Slow and controlled, maintaining ribcage position throughout
🔹 A band is nice to challenge the pattern a bit, but not necessary. This is more of a mindful postural drill that can be done whenever
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