Happy Fall and welcome to the final week of September! This week I am providing a self massage technique for the lats.
You will need a foam roller for this stretch. You can purchase one for relatively cheap on Amazon! You have to be able to lay on the floor for this one as well, so the only contraindication would be if you are unable to get down and up from the floor. You could always try to use a wall instead.
This weeks lat stretch is called a lateral Lat stretch. Say that three times fast! It also involves a quadriceps stretch if you like 🙂
Contraindications for this stretch are if you have knee problems please just sit in a chair. You will need a yoga block if you would like the quad stretch added.
This week marks the half way point through the month. How are you feeling? Are you keeping up with your stretching? I hope so!
This week’s stretch is chair lat stretch. It’s a great one to do at work if you sit at a desk all day, so take a break! I sometimes will even do this stretch at my kitchen counter 🙂 The only contraindication for this stretch is if you have a shoulder injury where you can not raise the arm overhead without pain. In which case, please refrain from performing this weeks stretch.
Do you sleep in different positions on a nightly basis? Chances are the answer is yes—and that’s common. There isn’t any one sleeping position that works for everyone. Some people prefer to sleep on their side, others on their back. Your usual sleep position — along with other factors, including your weight— can strain your back and contribute to development of back pain. Sleeping positions also affect existing back pain, either by letting you sleep comfortably or by making you wake up sore and achy. Similarly, back pain is more likely to keep you awake when your sleeping position provides no relief.
For a person who has never attended physical therapy, the first time can bring many questions. One question I hear or have been asked in the past is how do I choose a good physical therapist? Although there are no hard or fast rules when it comes to picking a physical therapist below are some suggestions that may assist you in your search.
Week 2 of September is another lat stretch. But it can also get into the teres major and triceps a bit, so it’s a three for one! I just call this a Teres/Lat stretch.You will not need anything for this stretch. The only contraindication for this one is if you have frozen shoulder or can not lift the arm overhead, please refrain from doing it.
September is here!! This month we will be focusing on the Latissimus Doris muscles. These are the broadest of the back muscles and they connect from the bottom of the humerus bone (under the arm pit) to the spinous processes of the vertebra from T7-L5; so a large area. The lats help to internally and externally rotate the arms and are a powerful rotator of the trunk of the body. Sometimes if you have trouble rotating the torso it’s because these muscles are tight. So let’s stretch them out!
Summer is coming to an end as we approach the last week of August. I’m a fall person myself but I will miss these hot days where my body is warm, making stretching a little more enjoyable! Did you know warming up the body makes you a little more flexible? I always do my stretching after some kind of exercise, even if it’s just taking a walk around the block! I highly recommend it, so this week I will be giving you a self massage technique that will help warm up those forearm muscles before you stretch:)