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Tense the latissimus

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last update: 30.5.2003
Name: Latissimus tensing

• Classification
• Contraindication
• Effects
• Preparation
• Follow-up
• derived asanas
• similar asanas
• Diagnostics
• Instructions
• details
• Variants

Instructions

1. Stand in tadasana, but let your arms hang passively beside your body.
2. Press the proximal upper arms powerfully towards the body without moving the elbows significantly and feel the tension in the adductor group of the shoulder joint.
3. If this is successful, slowly change the angle of the upper arm to the body (alternating in both directions) without reducing the tension on the adductor group of the shoulder joint.

details

1. The purpose of this exploration is to find out how the adductor group of the shoulder joint tenses up in order to tighten the proximal upper arm. In particular, you can feel how the teres major, teres minor, latissimus dorsi and pectoralis major tense up. This works particularly well if you try to maintain the small distance between the upper arm and the trunk and avoid rotating the upper arm. The pectoralis major, which draws the upper arm in from the ribs, clavicle and sternum, is felt ventrally, while the large latissimus dorsi, which draws the upper arm in from the iliac crest and spine, is felt dorsally. Both cover not only the glenohumeral joint but also the scapulothoracic gliding bearing. In contrast, the origin of the two teres(major and minor) lies on the scapula, from where they adduct the humerus. With the free hand, the tensions can be palpated ventrally and dorsally of the axilla; finally, the pectoralis major forms the anterior axillary fold and the latissimus dorsi the posterior axillary fold.
2. Incidentally, this exploration is roughly the same as what bodybuilders do when posing in the „latissimus pose“.