Latissimus Dorsi - A Massage Therapist's Review

What is the Latissimus Dorsi? Commonly known as the lats, the Latissimus Dorsi is the largest back muscle.

Anatomy

Origins: T7-T12, the iliac crest (the front uppermost ridge of the pelvic girdle), 3 or 4 of the lowest ribs, the bottom point of the shoulder blade.

Insertions: The top of the humerus (the upper arm bone that fits into the shoulder joint)

Actions: Rotates the shoulder (which moves the arm) inward, or brings the arms closer to the body. Involved in lifting, carrying, climbing and swimming. Pushing on the arms of a chair when standing up.

Antagonist: Deltoid (the muscle at the top of the arm), and the trapezius (another large back muscle).

Common Injuries

Hanging from monkey bars, pulling yourself up with your arms.

Symptoms

A tightening of the muscle may be felt under the shoulder blade that becomes more severe on breathing.

A spasm in the lats may be attributed to the forward rotation of the pelvis. If treating the lats alone does not work, it might help to stretch the same-side iliopsoas as well.

A pain that is felt on or near a rib becoming more painful when coughing or sneezing.

Self-Care

Stretching: Lat Stretch

Stand with arms above your head, reaching as high as possible. Hold 10 to 30 seconds.

Hip Flexor Stretch

Do a deep lunge: back knee bent and on the floor, front knee bent with foot on the floor. Push hips forward while keeping the back straight. The stretch should be felt at the top of the forward leg. Hold 10 to 30 seconds.

Strengthening: Lat Pull Down

Using a Lat Pull Down machine.

Massage Techniques

The Swedish stroke, Effleurage, over the entire muscle to warm it up.

A Myofascial Release technique where the client is prone with one arm bent at 90 degrees and hanging over the side of the table. The practitioner stands at the head facing the feet and applies full hand to the lats, dragging toward the client's feet while the other hand gently pulls the client's arm toward the head, causing a stretch.

A Thai massage technique where the client lies on his/her back with arms stretch over the head. Practitioner sits above client's head facing the feet, one foot on each shoulder. Holding onto each other's wrists, the practitioner pulls and releases.