STEP 1: How to Locate the Latissimus Dorsi Trigger Point #One
The Latissimus Dorsi is a large, flat muscle on the back that stretches to each side, behind both arms. The words Latissimus Dorsi are Latin in origin and mean “broadest of the back”, from “latissimus” (broadest) and “dorsum” (back). The Latissimus Dorsi are commonly known as “lats”, especially among bodybuilders. These muscles arise from the spine and are attached at the humerus. They help bring the hands inward and help internally rotate the upper arm. These muscles have two trigger points; upper and lower. The upper trigger point is present around two fingers below the nipple. Trace a line horizontally away, following the same line until the edge of your back. Feel for sensitivity around this area. This is the upper trigger point.
STEP 2: How to Self-Release the Latissimus Dorsi Trigger Point # One
To self-release the Latissimus Dorsi, you will need a ball and a wall. Locate the upper trigger point, appearing two finger widths below the nipple and running in a straight line toward your back. Place the ball over the region and lean against the wall, raising your hand high to offer better access. Move the ball around until you find your most sensitive spot. There are a lot of important nerves and vessels in the armpit area, so please make sure the ball is well below and behind the armpit. As well, do not apply too much pressure. In the case that you feel any abnormal numbness or tingling, please stop immediately and consult a professional. If everything is OK then hold for 30 seconds and relax.
STEP 3: How to Stretch the Latissimus DorsiTrigger Point # One
You will need to be near a doorway to stretch the Latissimus Dorsi. Bend your torso and hold on to the open doorway with both your hands at shoulder level. With your feet firmly planted on the ground, slowly try to pull away while still keeping a grasp on the door. Hold for about 30 seconds, and release. Remember to work on the other side as well.