Our last stretch is focusing on the latissimus dorsi muscles which help with extension and flexion of the arm and shoulder. It forms part of the posterior axillary border and is used in many activities in which the arm moves from overhead downwards such as swimming and rock climbing. This particular stretch mimics the 'lat pull down' action used to strengthen the lats and increase the range of motion in flexion and external rotation of the humerus.
To do this stretch the stretcher is prone with their arms outstretched and externally rotated, like in a diving position. This is the lats end of range position. The partner grasps the stretchers wrists and directs the stretcher to pull against the partner internally rotating their arms and engaging the lats bilaterally. After this isometric pull the stretcher should relax and breathe in deeply. On the exhale the stretcher should attempt to reach further forward and rotate their arms more laterally in order to deepen the stretch.
Obviously we could not include every stretch required for this sport instead this blog will aimed to cover the main stretches used and maybe a few you may not have thought of previously. Please remember to follow the safe stretching tips we have given you in the previous blog as well as the individual safety tips for static and PNF stretching.
Images taken from "Upper Body Stretches" wall chart by B. Walker.
Images taken from "Lower Body Stretches" wall chart by B. Walker.