When it comes to the human body, it’s all about each part knowing its role and making sure it plays nicely with others.
Your latissimus dorsi (lats) is the widest muscle in the human body. It plays an important role in shoulder movement and control. Through its connection with the thoracolumbar fascia, it can assist with spine and pelvic stability. It can also become an accessory breathing muscle.
Accessory breathing muscles should be just that-accessory. Oftentimes when your primary breathing mechanics are weaker, like with low intercostal and diaphragm strength, you’ll end up recruiting your accessory breathing muscles too soon and too often. This can result in increased tightness and tension in those muscles.
Tight lats can:
--Limit rib cage mobility, affecting how you inhale (which can then affect how you exhale).
--Limit scapular movement, which limits shoulder flexion and external rotation.
--Pull down on the neck, leaving attaching muscles constantly lengthened and creating neck tension.
--Pull the pelvis into an anterior pelvic tilt, contributing to back tightness and lower belly pooching and affecting how other hip muscles can function.
You can stretch and foam roll your lats as much as you want, but if you continue using them for every exhale or brace, they’re just going to come back to being tight.
Instead, let’s unload the muscle and call out the other ones that have been on vacation. Adding intentional reaching, thinking “fluffy armpits” as you exhale, and increasing serratus strength can help inhibit your lats from wanting to help out. Improving rib cage mobility and intercostal strength will also help to decrease the need for calling in these big boys (or girls) so quickly to help.
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Did you know I teach online:
Online Continuing Education for Fitness and Health Professionals
PCES - Pregnancy & Postpartum Corrective Exercise Specialist
www.coreexercisesolutions.com/postpartum-corrective-exercise-specialist/
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