STEP 1: How to Locate the Longsimuss Thoracis Trigger Point #One
The Longissimus Thoracis is a muscle on the back. It arises from the sacrum and attaches to the vertebral column along each the vertebra. Depending on where it attaches, the muscles are named either, Longissimus Thoracis, Longissimus Cervicis, or Longissimus Capitis. Here, we will be focusing on the Longissimus Thoracis. To locate it, draw an imaginary line about two fingers away from the spine on either side. This is where the muscle is situated, as it helps in bending sideways and in arching backwards. It has two trigger points. The first trigger point is present about five finger widths above the hip bone, about two fingers away from the spine.
STEP 2: How to Self-Release the Longsimuss Thoracis Trigger Point # One
To self-release the Longissimus Thoracis, you will need a ball and a wall. Locate the muscle’s trigger point, found near your lowest set of ribs (as shown in the earlier video). Take the ball, place it between the trigger point and the wall, and just lean against the wall. Move around to find other sensitive spots. When you work these muscles, make sure not to apply too much pressure. As the last rib is a floating rib, too much pressure can lead to fractures. In the instance that you are unable to locate this TrP or are not confident in your placement, please find a qualified therapist to help you and refrain from working on it independently.
STEP 3: How to Stretch the Longsimuss ThoracisTrigger Point # One
There are two easy ways to stretch the Longissimus Thoracis muscles. The first way is sometimes referred to as the child’s pose in Yoga. Sit on your knees and bend forward with your torso so your forehead reaches the ground. Stretch both hands forward and try to push them out as far ahead as you can. You will feel the stretch over your back. This is a very simple stretch, so you will have to hold it a little longer, say for about two minutes or so before releasing.
Another way of stretching the Longissimus Thoracis is by stretching each side separately. Sit down on the ground with your legs stretched out in front of you. If you intend to stretch the right side, bend your left leg at the knee and bring your left foot beyond the right. Place your left hand on the floor behind you for support. Bring your right hand around your left knee with the arm straight. Hold for about 30 seconds to a minute before doing the same on the other side.
CODE:LONTHO-T01
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