Latissimus Dorsi and thoracic back exercises

Lat Dorsi

Latissimus Dorsi and exercises

Latissimus dorsi is a thoracic back muscle that seats superficial to the Erectos Spine muscle groups.

As better explained in the table below, one of its main actions is to rotate the thoracic.

Latissimus Dorsi (LD) is occasionally related to back pain symptoms.

Along with this blog post, we will go through a series of exercises to facilitate of Latissimus Dorsi.

Origin Spinous processes of thoracic T7–T12,

Thoracolumbar fascia

Iliac crest

Inferior 3 or 4 ribs

The inferior angle of the scapula

Insertion the floor of the intertubercular groove of the humerus
Action Adducts, extends and internally rotates the arm when the insertion is moved towards the origin.

When observing the muscle action of the origin towards the insertion, the lats are a very powerful rotator of the trunk.

Now, given away the specification of lat Dorsi we start to get a clear idea of how this muscle can be involved in back pain, especially when going to a rotation or opening the arm side wise (Adduction).

Given its origin point, along the Illiac crest and the Thoracolumbar fascia, LD takes part along with Gluteus Max to what we call, Oblique Muscle Sling.

Indeed, in the case of the predominant force of the LD, we may observe weakness in the G. Max.

Said so, the LD is a muscle that can be easily stretched out and reinforced.

To start with let’s look at how a massage therapist can reduce tension from LD.

Thai Yoga Latissimus Dorsi Exercises

In case of a Remedial Massage, to access and work on this muscle the patient is lying in a side position.

MFTT is a myofascial technique used to release fascial tension from this muscle, by stripping the skin over the muscle and by pulling passively the arm away from the chest.

On the other hand with Thai Massage the client will be seated on the floor, cross legs and both hands behind the head.

In this position, the LD is activated as the lumbar origin points are fixed to the ground and the insertion point is stretched.

So, initially the therapist seat on her/his knee behind the patient.

After that, she/he places a knee on the tight of the patient on the opposite side of Lat Dorsi that needs to be stretched, and by using her/his hands holds down the tight of the affected side and pulls side way the flexed forearm.

This type of stretch must be controlled and done gently.

Asking for constant feedback from the patient on how it feels is really important.

Despite how to release tension from this muscle with manual therapy, we can look into some corrective exercises.

Along with those exercises we include one of the Thai Yoga series.

In fact, this specific exercise from the Thai Yoga series is good for working on Lat Dorsi and on Gluteus Max at the same time.

Latissisum Dorsi exercises.

Open book.Latissimus Dorsi Open Book Exercises

  • Start with lying down on the not affected side, with both knees flexed at 90° and arms and hands seating one on the other one, pointing away from the body.
  • Have a pillow below the head.
  • Start opening the arm of the affected side, by keeping the arm straight.
  • As the chest and arm are opening, rotate with neck and head towards the same side.
  • Stop immediately if you are experiencing pain (as you should not experience any pain) or stop when you feel the knees start moving.
  • Close the arm and restart. Stop before the knee starts moving.

Book sliding page.

 

  • As per the previous exercises lying down on the unaffected side with band knees and arms standing on each other, facing away from the body.
  • This time, start sliding the hand seating above along the line of the other arm.
  • As you slide the hand, as you go to reaching the chest, start rotating the head and neck.
  • Again, stop if pain occurs or if the knees start moving.Latissimus Dorsi Exercises Folding Page
  • Close the arm and repeat.

Thai Yoga Lattissimus Dorsi twist.

  • Seat on the floor with the leg in Thai Pray position, by placing the leg of the affected side flexed backwards.
  • Hold the back up nice and straight.
  • Take a deep breath in through the nose.
  • And as you breathe out, start rotating with the thoracic towards the unaffected side.
  • Stop if you feel pain, along the back or elsewhere or when you can rotate more.
  • Keep rotating side to side, following the breathing in and out

Those Latissimus Dorsi exercises are recommended for those who are aware to have limited thoracic rotation.

If you are experiencing any sharp pain or nervy type of pain sensation along with these exercises, don’t practice them and book your next session to better evaluate what is happening there.

 


Giovanni La Rocca

Giovanni moved to Melbourne, Australia, from Italy in 2008 and became a citizen in 2017. He started studying massage therapy in 2016, then completed a Bachelor of Health Science in Clinical Myotherapy in August 2024. During those years, he also specialised in Thai Massage and Manual Lymphatic Drainage for presentations like Lipedema and Lymphoedema. Nowadays, he runs his clinic in Fitzroy North, Melbourne, where he integrates movement therapy into his practice to enhance overall well-being. He also values meditation, having completed several Vipassana courses. Committed to continuous learning, he aims to share his expertise in integrated therapies to help others achieve balance and resilience.

Leave a Reply

Your email address will not be published. Required fields are marked *

Arm Lymphoedema Quiz

Based on the original document - Piller,NB (2006) Lymphoedema Research unit Department of surgery, Flinders Medical Centre, Bedford Park, South Australia,  5042 (Adapted and reprinted with permission). This guide is designed as an educational aid-based primary on experience, no evidence in literature.

1. More than 10 nodes removed from armpit
2. Radiotherapy to armpit area
3. More than 2 infections (redness) in the limb per year
4. Whole of Breast Removed (Mastectomy)
5. More than 2 but less than 10 nodes removed from armpit
6. Radiotherapy to chest/breast area
7. Fluids drained from wound more than 1 week
8. Infection at the wound site
9. One infection (redness) in the limb per year
10. Heaviness, tightness or tension in the limb at times
11. Frequent cuts/scratches to the limb
12. Dry skin
13. Part of Breast removed
14. 1 or 2 nodes removed from armpit
15. Limb feels different as the day progresses

OTHER PROBLEMS WHICH MAY ADD TO RISK

16. Body weight is very high (obese)
17. Surgery was on side of dominant hand
18. Generally experience high stress levels
19. Generally have high non-controlled blood pressure
20. Body weight is a little high (overweight)
21. Frequent long distance air traveler
22. Previous or current other injuries to limb/shoulder
23. Thyroid gland activity is not normal and not medicated
24. “At risk” limb is used for repetitive actions
25. Often carry heavy loads for long periods using “at risk” arm
26 Smoking is currently part of my life
27. Swelling was present in limb prior to surgery

What to do now?

  • If you are at LOW RISK, then you will benefit from a range of appropriate educational literature that may be able to even further reduce the risk of developing lymphoedema.

  • If you are at MODERATE or HIGH RISK, then the educational materials will also benefit you. Ideally, if you are in these categories, you should have a non-invasive assessment (Bio-impedance spectroscopy or Tissue Dielectric Constants) to determine if there are already some fluid accumulations in your "risk" limb.

Independently of your level of risk, Giovanni offers 15-minute Online Consultation to better guide you on how to manage this presentation, or prevent any degeneration.

Book your free 15-minutes online consultation now.

Save as Draft

This will close in 0 seconds

Lipedema Quiz

This is not a diagnostic tool but only a guide.
To learn more about the Lipedema presentation, contact Giovanni by sending the result, or booking a free 15-minute online consultation. Be sure to include your full name and email address in the form below (At the end of the quiz).

If you prefer to contact Giovanni anonymously, call with a private number at 0449790781.

Texture of fatty tissue may feel granular and/orfibrotic
Symmetrical, disproportionate accumulation of fatty tissue (refer to picture on the Lipedema page)
The waist may be small in proportion to thighs, buttocks, and legs
Cuffs or bulges may develop around joints (e.g. ankles, knees, elbows, wrists). Feet remainunaffected unless lymphoedema is a comorbidity
Legs are often hypersensitive to touch and pressureand may feel cold
Affected areas may bruise easily with minimaltrauma
Patients describe affected areas as sore, painful, heavy, swollen and tired
Symptoms can worsen in hot weather, during orafter exercise, standing or sitting for long periods
Fat pads, which can be tender or painful, accumulate on the upper outer thighs, inner thighs, and around the knee area, can cause abnormal gait,and contribute to joint pain
Filling of the retromalleolar sulcus
Hypermobility
Soft, thin skin with loss of elasticity. Skin can havea lumpy appearance.
Non-pitting oedema and negative Stemmer’s sign on feet and hands in the absence of coexisting lymphoedemaPitting oedema is when by appling pressure to the area with a finger, for more than 60 seconds, you get left an indentation in the skin.
Difficulty losing weight from affected areas despite exercise, modified diet or bariatric surgery. If well-directed, these measures may help reduceinflammation and co-existing obesity if present
Abnormal nerve sensations
Pain on blood pressure check (larger cuff may berequired)
Relatives with similar body shape or fat distribution

Out of 17 questions, the number above, tells you how many symptoms applies to you. The more symptoms, the more luckily you are suffering from a Lipedema presentation. Get in touch with Giovanni now, via the form below, for further understanding on how to manage Lipedema presentation.

Reference list

This quiz is a reproduction of a flyer from the association Lipoedema Australia.
The reference list is Adapted from 1, 4, 5, 6, 7, 8, 9, 12, 13,14[1] , 16, 18 and available here (PDF).

This will close in 0 seconds

Leg Lymphoedema Quiz

Based on the original document - Piller,NB (2006) Lymphoedema Research unit Department of surgery, Flinders Medical Centre, Bedford Park, South Australia,  5042 (Adapted and reprinted with permission). This guide is designed as an educational aid-based primary on experience, no evidence in literature.

1. More than 10 nodes removed from the groin
2. Radiotherapy to the groin/pelvic area
3. Average of more than 2 infections (cellulitis) in the limb per year
4. Dry or scaly skin on lower legs/feet
5. More than 2 but less than 10 nodes removed from groin
6. Fluids drained from wound more than 1 week
7. Infection at the wound site after surgery
8. Average of one infection (cellulitis) in the limb per year
9. Frequent cuts/scratches to the limb
10. 1 or 2 nodes removed from the groin
11. Heaviness, tightness or tension in the limb at times
12. Limb feels worse as the day progresses

OTHER PROBLEMS WHICH MAY ADD TO RISK

13. Family history of leg swelling
14. Frequent long distance air/bus/car traveler
15. Previous or current other injuries to legs, ankles or feet
16. Limb is most often in a dependant position (standing)
17. Generally experience high stress levels
18. Generally have high blood pressure
19. Thyroid gland activity is not normal and not medicated
20. Diabetic but controlled by diet or medication
21. Diabetic uncontrolled
22. Some varicose veins or spider veins
23. Many varicose veins or spider veins
24. Prior varicose vein stripping and scars
25. Smoking is currently part of my life
26. Body weight is a little high (overweight)
27. Body weight is very high (obese)
28. Diet is rich in animal (omega 6) fats
29. Swelling was present in limb prior to surgery/radiotherapy

What to do now?

  • If you are at LOW RISK, then you will benefit from a range of appropriate educational literature that may be able to even further reduce the risk of developing lymphoedema.

  • If you are at MODERATE or HIGH RISK, then the educational materials will also benefit you. Ideally, if you are in these categories, you should have a non-invasive assessment (Bio-impedance spectroscopy or Tissue Dielectric Constants) to determine if there are already some fluid accumulations in your "risk" limb.

Independently of your level of risk, Giovanni offers 15-minute Online Consultation to better guide you on how to manage this presentation, or prevent any degeneration.

Book your free 15-minutes online consultation now.

Save as Draft

This will close in 0 seconds