Many readers may be interested in the following content Top 10 Best Stretching Exercises for the Widest Back Muscles. Our manufacturer is pleased to report that we have already done research on contemporary studies on your subject of interest. We will provide you with detailed answers based on the latest medical reports, advanced research papers, and sample surveys. Keep repeating for more details.
Latissimus dorsi Or broadest refers to the broad muscles that cover most of the lower back. The muscles come from the pelvis and hips and pass through the shoulder blades. The widest muscles dorsi help move the arms down and backward. Building the widest muscles in the back helps develop a V-shaped body. A latissimus dorsi stretching Does not accumulate size, but improves flexibility and performance in strength exercises.
10 Simple Stretching Exercises to Build the Widest Back Muscles
1. stretch with a ball
Can train the widest back muscles stretch and shoulder stretch with the support of a stabilizing ball. This exercise will give you a large amount of two part run and elasticity.
- Kneel with your face to the ball and touch the elite in the karate trap position.
- Exhale, bend, sit on your heels and push off the ball. Stay in this position and take two deep breaths before returning to the starting position.
- Repeat the exercise 8 to 19 times. You can perform the exercise simultaneously on one side. If you use one arm with the arm positioned in the middle of the body, add a rotation. Observe that your body remains motionless.
2. stretch over your head
You can do this standing or sitting.
- Rotate your palms, intertwine your fingers, lift your palms and keep your elbows straight. Slowly return to this position until you feel a light, painless ache. stretch .
- Perform a lateral bow lat stretch Extend your right arm to the ceiling and bend to the left. Love the stretch Correct and then change to the right.
3. stretch with dumbbell rod
Static lat stretches Should be performed after a light aerobic warm-up or workout.
- To perform the bar stretch Step in front of the rod at chest height. Grasp the rod with a good grip and bend forward so that the rod is directly over the back of your shoulders. Keep your forearms close to your head and your feet in the starting position. Bend until you feel the sides of your back. a stretch The sides of the back will be felt.
- Vertical band helps. you stretch the upper back lobe by addressing the widest part of the back. Hold right hand with right hand at waist level. Square and place hands and feet in the space on the right side of the back. stretches The arms and legs of the poregé must be parallel to the floor and your body must rise to your lowest position in relation to the rod. Use both hands. bar stretch and hold all bar stretches for 30 seconds.
4. rat stretched out against the wall
- Stand upright with your face to the wall and place your hands on the wall at waist and shoulder width height.
- Determine your back by folding your legs until your upper body and arms are in a straight line. Your back should remain flat.
- Tighten your abdominal muscles to control the curvature of your lower back. Flex your elbows while your forearms rest perpendicular to the wall. Can also be performed the stretch on a table instead of the wall.
5. rack on knees
Dorsey Latissimus can be performed stretch while sitting on your knees on a mat.
- Reach forward while placing your forearms shoulder width apart on the floor. While doing so, move your feet to your heels. lat stretches .
- As a candidate, place your hands on the stool or bench in front of you while sitting on your knees. Move your feet back onto your knees again. Make sure your upper body and arms form a straight line. Use your abdominal muscles to control your lower back.
6. pull with the foam roller
- Place the foam roller under the LAT as shown in the image below. Move the entire body back and forth, applying the legs so that the roller massages the upper lobe of the back. Relax the upper lobe of your body, and your breathing should not be bad.
- If it is comfortable for you and there is little pain, you can repeat the exercise in the direction of 15 to 90 seconds. You can perform this exercise with your hands on your back and chest.
7. stretch to the back of the neck
- Extend your right arm while sitting or standing. Bend your personal honest elbow so that your right arm is behind your neck.
- Place your left hand behind your head and pull your honest elbow to the left until you are calm stretch .
- Avoid redistribution of your arms. Repeat. the stretch Place your left hand on your neck.
8. sit aside.
Latissimus Dorsey Sit-up can be done stretch without equipment.
- Stand upright on the floor with knees on the floor, ankles crossed tightly for gro radius.
- Return to the left hip with the left palm on the floor for balance.
- In this position, extend your right arm to the ceiling, trace your right arm over your head, and continue to the left.
- While beginning to extend your arms, bend your body to the left and keep your fifth point in the right position on the floor. Hold the posture until you feel it a stretch to the right side of your back.
- Hold the stretch 30 seconds before repeating on the other side. Similar exercises can be performed stretch Reach down to your waist and raise your feet more than shoulder width apart.
9. PNF-STRETCH
A supervisor or trainer is needed to perform PNF. lat stretch .
- Sit on the floor, then stretch your legs straight in front of you. Bend your left arm and bend your elbow until your shoulder is vertical and your arm is behind your hand.
- Gently move your arm to your left shoulder and ask your partner to hold your left wrist while you lean to the right.
- Let your partner stretch Do this for no more than 10 seconds, then press your hand into your partner’s hand in the 6-second direction.
- Stop insisting and ask your partner a question to stretch hand again for 30 seconds. Repeat. the stretch With the right hand.
10. pull in the chair
To stretch the backbone, sit on the edge of a chair with finger support.
- Lift your arms above your head and breathe as you slowly stretch the power lobe of your back. Hold for two deep breaths before raising arms to starting position. Repeat the exercise 8-10 times.
- To flex the spine, stretch Place your arms with fingers crossed in front of you. Tilt your chin to your chest, bend your upper back lobes and breathe. Hold this posture while you breathe deeply. Place your hands on your feet and then lift your bust up and up. Repeat the exercise 8-10 times.
Be careful when performing the Latissimus dorsi stretch!
Avoid overloading the lats and other muscles, as this may result in one a stretch Joint reflexes. Your body uses reflexes to protect itself from joint and fissure damage stretch . Too much stretching Ensure that your muscles contract smoothly and mechanically. This makes them stiffer and very sensitive to pressure and touch.
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