Latissimus dorsi muscle: This is for my coach..read on.

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Latissimus dorsi
Latissimus dorsi
Muscles connecting the upper extremity to the vertebral column.
Latin	musculus latissimus dorsi
Gray's	subject #121 432
Origin	spinous processes of thoracicT7-T12, thoracolumbar fascia,iliac crest and inferior 3 or 4 ribs
Insertion	floor of intertubercular grooveof the humerus
Artery	subscapular artery, dorsal scapular artery
Nerve	thoracodorsal nerve (C6 - C8)
Actions	adducts, extends and internally rotates the arm
Antagonist	deltoid, trapezius

The latissimus dorsi (plural: latissimi dorsi) is the larger, flat, dorso-lateral muscle on the trunk, posterior to the arm, and partly covered by thetrapezius on its median dorsal region.

[edit]Actions

The latissimus dorsi is responsible for extension, adduction, transverse extension also known as horizontal abduction, flexion from an extended position, and internal rotation of the shoulder joint. It also has a synergistic role in extension and lateral flexion of the lumbar spine.

[edit]

While i love these stretches..I want to add one important piece of advice. NOTE that in the ACTIONS of the Lat....

ADDUCTS...so to stretch you do the opposite, you ADBUCT your arm by moving it palm up/thumb up into a jumping jack plane of motion.

EXTENDS...so to stretch you do the opposite, you flex your arm or bring it overhead..thumb up.

INTERNALLY ROTATES...so to stretch you have add to the above prayer stretch. Grab your Trigger point hip roller...or the calf roller is even enough.  A smaller water bottle will do.

As best you can hold your elbows together...and hold that trigger point roller or the water bottle horizontally. TRY TO KEEP YOUR ELBOWS TOGETHER. You are now externally rotating your shoulder. I often do this kneeling next to a Rx ball and have my elbows on the ball as close together as i can. Then I hold the TP roller and "gently" force my forearms out, therefore rolling the head of the humerus outward or externally. You dont feel that, you just feel like THIS IS REALLY TIGHT. So if you have foreward shoulders this could help a bit with that...Pec minor...another culprit..but another tougher one to stretch.

Good luck. I will try to post a pic if i get someone to take one of me when i do this. IT makes a huge difference to my shoulder health and my swimming!