BACK
Your back is characterized by three smaller muscles: latisimus dorsi, rhomboids
(upper/middle back), and erector spinae (lower back). These three muscles,
along with smaller supporting muscles deep beneath the skin's surface, play
a huge role in almost everything you do, from swinging a golf club to sitting
at the dinner table.
Latisimus Dorsi:
Run along the sides of your back and are most commonly called lats. Your
lats help you extend, rotate, and pull your arms to your body (adduction),
important in pulling activities such as rock climbing and rowing.
| Muscles stretched: |
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Lats. (Latissimus Dorsi) and upper back |
| Instructions: |
- With both hands, grasp a very sturdy bar, such as a squat rack, waist-high.
- Stand with feet hip-width apart.
- Slowly squat down and lean back, while keeping arms extended forward,
until you feel a comfortable stretch in your lats. and upper back.
- Hold in the furthest comfortable position for at least 15-30 seconds.
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 This site takes advantage of the latest QuickTime technology to display our exercise video demonstrations. If you're having problems viewing these video demonstrations, you can download the latest version of QuickTime by clicking here, FREE of charge. And always feel free to e-mail us if you'd like our help.
 If you'd like to view and print out all of these exercise instructions in an easy-to-follow "manual" format, please click here for the PDF version. Each and every exercise includes the beginning and midpoint images of the video demonstration so that you'll have a visual to compliment the text instructions. You'll need the Adobe Acrobat application, but this is likely already installed on your computer. If not, please go to http://www.adobe.com to download the latest version, free of charge.
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