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.
Rhomboids (Major and Minor): Compact
muscles located a few inches down from the neck, between the spine and shoulder
blades, referred to as the upper/middle back. The rhomboids' primary function
is to retract, elevate and rotate the shoulder blades, which also helps
you accomplish pulling activities such as starting a lawn mower or serving
a tennis ball.
| Muscles stretched: |
|
Lats. (Latissimus Dorsi) and upper back |
| Instructions: |
- Stand with feet hip-width apart directly underneath a pull-up bar.
- With your right hand, grasp the pull-up bar directly above your right
shoulder.
- Put your right foot behind your left leg and slowly shift your weight
to your right side until you feel a comfortable stretch in your lats. and
upper back.
- Hold in the furthest comfortable position for at least 15-30 seconds.
- Switch sides and repeat.
|
 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.
|
