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Latissimus Dorsi

Latissimus Dorsi. Teres Major. Latissimus Dorsi. Latissimus means wide Dorsi (dorsal) means back Large flat muscle on the trunk, posterior to the humerus, and partly covered by the trapezius Latissimus dorsi and teres major make up the majority of the posterior axilla (armpit).

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Latissimus Dorsi

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  1. Latissimus Dorsi Teres Major

  2. Latissimus Dorsi • Latissimus means wide • Dorsi (dorsal) means back • Large flat muscle on the trunk, posterior to the humerus, and partly covered by the trapezius • Latissimus dorsi and teres major make up the majority of the posterior axilla (armpit)

  3. Latissimus Dorsi Origin • Lower 6 Thoracic Vertebrae • Lower 3-4 Ribs • Inferior Angle of Scapula • Thoracolumbar Aponeurosis • Posterior Iliac Crest • Sacrum Insertion • Intertubercular Groove of Humerus (bicipital groove)

  4. Actions of Latissimus Dorsi • Shoulder Adduction • Shoulder Extension (not beyond anatomical position-shoulder hyperextension) • Shoulder Medial Rotation • Shoulder Horizontal Abduction (very weak) • Assists to depress, downwardly rotate, and retract the scapula

  5. Integrated Functions of Latissimus Dorsi • Assists in eccentric deceleration of shoulder abduction • Assists in eccentric deceleration of shoulder flexion • Assists in eccentric deceleration of shoulder lateral rotation • Assists in dynamic stabilization of the lumbo-pelvic-hip complex

  6. Teres Major • Teres means round • Major means large • Lies inferior to teres minor • Deep to teres major is the scapula • Teres major and latissimus dorsi both attach onto the intertubercular groove of the humerus • Sometimes called “lats little helper” or “lats little brother” because they have the same direction of muscle fibers and same actions at the glenohumeral joint

  7. Teres Major Origin • Inferior Angle of Scapula Insertion • Intertubercular Groove of Humerus Actions: • Shoulder Extension • Shoulder Adduction • Shoulder Medial Rotation

  8. Integrated Functions of Teres Major • Assists in eccentric deceleration of shoulder abduction • Assists in eccentric deceleration of shoulder flexion • Assists in eccentric deceleration of shoulder lateral rotation • Assists in dynamic stabilization of the glenohumeral joint

  9. Cable Lat Pull-Down • The lats are used to pull a load closer to the body • This reduces the load against the spine and thereby improves one’s ability to lift a load • Primary Muscles Strengthened: • Glenohumeral Joint: Latissimus Dorsi, Teres Major, Pectoralis Major, Coracobrachialis, Posterior Deltoids • Scapulothoracic Joint: Rhomboids, Trapezius (lower fibers), Levator Scapula, Pectoralis Minor • Humeroulnar Joint: Biceps Brachii, Brachialis, Brachioradialis

  10. Performing The Cable Lat Pull-Down • Position yourself so that the cable and bar hang down directly in front of your nose when sitting with good upright posture, you are far less likely to force the shoulder joint into a potentially damaging position • While pulling the bar down, you need only to pull the bar to the point that it goes below your chin • Keep your forearms as vertical as possible while pulling the bar down

  11. Cable Lat Pull-Down Contraindications • The behind-the-head lat pull-down exercise puts the shoulder joint at risk of injury • The anterior capsule of the shoulder joint is made of ligaments and connective tissue, which are designed to restrict external rotation and abduction NO!

  12. Cable Lat Pull-Down Contraindications • When you attempt to pull the bar down behind your head it is inevitable that you will not only take your shoulder beyond it’s optimal range of motion for safe function, you will be doing this repetitively under significant load!

  13. Cable Lat Pull-Down Contraindications • Do NOT bend forward at the trunk or protrude your head forward. • Both of these faulty maneuvers contribute to excessive strain on the shoulder • Always keep your forearms as vertical as possible while pulling the bar down • If you allow your forearms to move out of the vertical plane (usually as you bend forward and protrude your head!), you will put excessive strain the subscapularis muscle in your rotator cuff. This could lead to rotator cuff strain.

  14. Cable Lat Pull-Down • If your shoulders hurt during cable lat pull-downs, it is important to remember that there are many other ways to strengthen and develop your latissimus dorsi • Swimmers (cable shoulder extension),medial shoulder rotation with tubing, DB rows, supinated or neutral grip pull-ups, cable rows

  15. Body Weight Pull-Ups • From the start position, draw your belly button inward toward your spine • Maintain optimum spinal alignment, in a controlled manner, pull your body upward.  The scapula downwardly rotate and depress while the arms follow • Only move as far as you can, control core stability, and return to the start position   • The return motion must include shoulder girdle upward rotation and elevation under CONTROL!  • Note: The return motion should be stopped just before the muscles relax

  16. Body Weight Pull-Ups Contraindications • Do not allow head to “jet” forward • Relax arms as much as possible, placing the emphasis on back muscles • Do not round back! • Common mistakes to avoid:  • Raising the legs to help start the pulling motion • Rotating the shoulders forward • Hunching up the shoulders by the ears (indicating possible weakness in lower-mid shoulder girdle musculature) • Arching low back • Rocking the Body • Behind-the-head pull-ups

  17. Lat Pull Rolling on SB • Preparation: • Start in a kneeling position on the floor with hands and forearms shoulder with apart resting on the SB • Movement: • Engage the core by drawing in • Maintain a neutral spine • Flex shoulders while extending the hip • Shoulders and hips must move together while spine is neutral

  18. Lat Pull Rolling on SB • Clients must have flexibility in the shoulder girdle • Clients displaying forward head, rounded shoulders, and kyphotic thoracic spine should not perform this exercise • This exercise requires stabilization and optimal postural alignment

  19. Lat Kneeling Stretch • With one arm at a time, reach out, turn palm up (laterally rotate the shoulder) • When first resistance barrier is felt, hold for 20-30 seconds. • Repeat for 2-3 reps.

  20. Seated on SB Lateral Trunk Stretch • Sit comfortably, keeping your spine lengthened with feet flat on floor • Grasp the right side of a chair or ballMaintaining proper spinal alignment, use your right hand to depress your shoulder • In a relaxed manner, lean your head toward your left shoulder • Hold for 20-30 seconds, repeat for 2-3 reps. • You may need to “play” with different head positions to find the place of stretch.

  21. Lat Side-Lying on SB Stretch • Laterally flex over the ball until stretch in felt. • Hold for 20-30 seconds, repeat 2-3 reps.

  22. SB Kneeling Lat Stretch • With one arm at a time on SB, reach out, turn palm up (laterally rotate the shoulder) • When first resistance barrier is felt, hold for 20-30 seconds. • Repeat for 2-3 reps

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