In this video learn how to test your LATS to see if they are tight, and if they are learn some new stretches that will help lengthen them. #tightlats #mobility #movement

Many people, particularly athletes overdevelop the latissimus dorsi muscle in their training.

The Lat Movement pattern that most people forget about is shoulder blad depressive -- which is important to helping to open the subacromial space so the rotator cuff doesn't get pinched. It also affects trunk position and muscle respiration.

The Lat Muscle Length Test (2:54)
1. Posterior tilt pelvis so the lower back is pushed into the mat
2. Extend arms up, and make sure external rotation so thumbs are pointed up.
3. Move arms straight back past the top of the head (nice and straight)
***If you can't move the arms straight to the floor without discomfort = Positive test = Tight lats.

If tight: (do in the order as below)
1. (SMR) Self Myofascial Release (5:36)
- You will need a pilates block and ball.
- While standing next wall, put a block on the wall and place the ball on the block and get into the lat and teres major.
- Pivot slowly with pressure for 4 Reps.
- Reach hand up over the body
- Reach hand up with a pull

2. PNF Stretch (6:24)
- You will need some light dumbells.
- Lay down on a bench or floor
- Posterior tilt your pelvis so lower back on the bench
- Lower dumbbells down above the head.
- Hold the contraction for 5 seconds. (repeat 4 times)

3. Active Stretch (7:16)
- You will need a band attached to a high anchor.
- Placing hands into the band loop
- Put feet in a staggered stance.
- Elbows pointing forward.
- Push arms straight up towards the ceiling.
**do not lose spinal position.

4. Eccentric Chin-Ups (8:09)
- Pre-stretch lat by rotating hands to external rotation
- Get to the top of chin up and slowly release down.
**If chin-ups are difficult you can grab the bar and hang with still getting the stretch of the lats.

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DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content.

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