Best Lower Back Stretches | Targeting The Latissimus Dorsi (Lats)
Lower back pain is a problem that most people will experience at some point in their life. Learning how to properly stretch the lower back and relieve lower back tension will impact your quality of life. The best way to stretch the low back is by targeting this area with the Recovery Foam Roller. The Recovery Foam Roller will increase blood flow and fresh nutrients to the area, as well as, massage damaged tissue. With the Recovery Foam Roller, and specific rolling techniques, individuals will quickly achieve lower back pain relief. There are many muscles that make up the lower back and the latissimus dorsi is one of the biggest. Often times the lats are overlooked when stretching but must be focused on to alleviate stubborn lower back pain. Take a look at the video below as we analyze the proper techniques for rolling the lower back to alleviate pain.
Stretch The Length Of The Muscle With Compression And Massage
To stretch the lower back properly, with a latissimus dorsi focus is to understand the length of the muscle. The latissimus dorsi connects to the pelvis and extends all the way up through the scapula and into the humerus. The latissimus dorsi is considered the widest muscle of the body. With these long attachments it is essential to increase blood flow throughout the entire muscle for a complete stretch. Tension in the upper latissimus dorsi can cause inefficiencies in the lower back leading to inflammation and pain. This is why the entire muscle must be rolled to alleviate lower back tension.
To stretch the latissimus dorsi individuals will begin on their side with the Recovery Foam Roller underneath their armpit. The first step is a static hold. Often times this is a place of extreme tension and pain. A static hold will loosen the area. After 20 to 30 seconds it is important to begin rolling the area under the armpit extending from the ribs all the way up to the shoulder. This deep tissue massage will begin to loosen the area and warm-up the muscle.
Next we will focus on the lower portion of the latissimus dorsi to help alleviate pain in the lower back. In this portion we will place the Recovery Foam Roller back above our tailbone with our feet flat on the floor and our arms crossed over our chest. At this point begin utilizing 1 to 3 inch massage techniques. To increase the pressure added to the lumbar region begin rocking the hips slightly to the side of the body. This will centralize your weight bringing a deeper tissue massage to the lumbar. This technique can be utilized on each side for maximum penetration.
Deep Tissue Massage And Stretching Technique
Let's spend some time focusing on the proper technique of deep tissue massage. To correctly massage the muscles of the lower back and latissimus dorsi it is important to understand the technique. Static pressure in one given area will begin relaxing the adhesions in the tissue. This method is utilized to compress the area. After a 20 to 30 second static hold it is now time to bring in a rolling motion over the tight spot. This is where the deep tissue massage really begins. The static hold releases tension and relaxes the muscle, while continually rolling over the trigger point will stretch the muscle.
This is a much different version of stretching than simply putting your foot up on the weight bench and touching your toe. Using a Recovery Foam Roller is a forced deep tissue stretch that compresses the muscle fibers. This is a similar concept to rolling over a garden hose. A garden hose can be full of water but when continuous pressure is used water is quickly forced out the other end. This is similar to how your muscle reacts to compression. It is compressed like a pancake and forced to lengthen. Static stretching does not always relax the trigger points, but a Recovery Foam Roller will force the tension out of the muscle.
Bonus Stretches For Lower Back and Latissimus Dorsi
As you continue to stretch the latissimus dorsi, relieving pain in the lower back, you will notice other trigger points in connective tissue go in the areas surrounding the lower back. It is very important that you also continue to stretch these areas with the Recovery Foam Roller. Connective tissue around pain points can be caused from other muscles. Continue similar rolling techniques to the glutes, hamstrings, and upper back. Tightness between the shoulder blades, rhomboids, and even around the scapula can cause tension throughout the latissimus dorsi. Focus on massaging all the connective tissue in the area with our Rejuvenate Stretching Sequence. This complete full body Recovery Foam Roller workout will help alleviate pain throughout your body as well as increase blood flow to your lower back.
The entire Rejuvenate Stretching Sequence will take you roughly 15 minutes to complete. This is a great way to start any speed and agility workout, sport specific drills, or weightlifting session. If you find that you have many trigger points throughout your body it's important to use the Rejuvenate Stretching Sequence every day until the pain is relieved. One session with the Recovery Foam Roller can leave you very sore, so it is a good idea to take a day off in between recovery rolling sessions early on. After you become more comfortable, and your body becomes loose and pain free, the Rejuvenate Stretching Sequence can become a tool to keep your body fresh and well stretched.
Don't allow lower back pain to hinder your performance. Get started today with the Recovery Foam Roller and the Rejuvenate Stretching Sequence to alleviate pain in your lower back and latissimus dorsi. Utilize the video above to become familiar with each rolling technique to optimize your results.