Today is the Latissimus Dorsi otherwise known as "The Lats." The muscle originates as a broad sheet of Tendon attached to the Vertebrae from T7-S5. Also the Posterior part of the Iliac crest, lower 3 or 4 ribs and the inferior angle of the Scapula (Shoulder Blade). The muscle then twists and inserts on to the front of the Humerus (top of the arm). If you use your fingers to rub the front of the shoulder you will feel a little groove and this is where the Latissimus Dorsi inserts.
It draws the arm back and inwards towards the body. It is one of the chief climbing muscles since it pulls the shoulders downwards and backwards. When the Latissimus Dorsi becomes tight or stiff you can notice a lack of range of motion in the shoulder joint and arms.
đž To self massage the Latissimus Dorsi isn't easy however if you have a ball or a foam roller, lay onto one side and roll till you find a tight spot (be careful of the ribs) once you find that sore spot hold the ball or roller in place and begin to move the arm up and down and turn it in and out.This will help to release the muscle and the Fascia surrounding it. See Video 1.
đ§đ˝ââď¸ To stretch, find something heavy or sturdy to hold on to. Sit back back in to a squat with both arms extended out in front of you. Lean the hips away and create a small banana shape on one side and then the other. You should feel the stretch up the side of the body. See video 2.
đŞđź To strengthen, use a resistance band or a tea towel and practice Lat Pull downs, making sure your shoulders away from the ears and pull your scapula down and together. See video 3.
Video 1. đž Massage.
Video 2. đ§đ˝ââď¸ Stretch.
Video 3. đŞđź Strengthen.