The lat muscle can become overused and tight with excessive pulling, lifting or sports. Without proper maintenance, it may result in pain. Muscle rolling is an effective alternative to stretching. Video Demonstrated by Anthony Ton
We’re going to be talking about foam rolling, especially with the lats here, the muscles on the side of the arm, straight down the torso there. You can get tight lats with a lot of swimming, a lot of pull-ups, or any sort of activity or work that requires you to do lots of pulling, essentially. Now what you’re gonna need is a foam roller and a mat or the ground. So we’re gonna pop that foam roller on the ground there. You want this right under your armpit towards the back, not the front. Then we’ll adjust on it, find a good spot, roll up, roll down. When you find a tender spot, you wanna hold it right there. Now you’re gonna feel a bit of pressure and discomfort if you’re on a tender spot. But that means that you’re just letting the muscle release. Now hold it there and roll up and down and find another tender spot. Now a way you can progress this is by lifting up your hip to give you that more pressure and push and release into that lat muscle. Now you can roll all the way from the rib cage down here all the way up to the top of your armpit there. If you do get any pain or symptoms of difficulty breathing, then stop straightaway and seek your health professional. Thank you for watching.
BY: Alice Chiang
Back Pain & Abdominal Strength / Health Advice / Self Stretch Exercise / Sport Injuries
When you injure your back people will often tell you that you have to strengthen your abdominals. If this is not explained correctly one would take this statement that you need to strengthen your stomach muscles by performing sit-ups.
The statement is correct but doing sit up while you have back pain will actually increase your pain considerably. What we mean is that you need to increase your Transverse Abdominus strength. This is a very deep muscle that directly supports your lumbar spine. People with lower back pain often have a very week TVA and therefore they have nothing to stabilising their spine when playing sports or when lifting for example.