Kathleen's Monarchs with Muscles

The Lats

The back is made up of three major muscle groups and one of the largest is the lattisimus dorsi or “lats”. The lats are located on either side of the back. Starting under the arm and extending toward the middle upper back, then down the sides to waist level. The lats are actually some of the biggest muscles in the body. The lats help you extend, rotate, and pull your arms toward your body. Because of their size they can handle more weight than smaller muscles, like biceps, triceps and shoulders.

The lats are involved in almost every activity we do each day, which is why it's important that they stay strong. Strong lats can make fun activities like swimming, rowing, kayaking, stand-up paddling, and even water skiing much more enjoyable. They also assist you in daily tasks such as pushing and pulling and are instrumental in achieving the perfect push-up and upward dog. Additionally, as the lats become more developed and strong they, rather than the shoulders and neck become the dominant muscle to push and pull, therefore taking extra stress and strain off of the neck and shoulders and arms.

Dumbbell Row (also works the biceps)

1. Extend the body forward, holding dumbbell in the right hand and placing the opposite hand on a bench or chair.
2. The left leg is slightly bent while the right leg is extended back or lifted with hips squared (for balance work).
3. Keeping a neutral neck and spine, contract the abs and pull the shoulders blades down.
4. Slowly and with control pull the right elbow up and towards the sky so that it brushes past the ribs.
5. Slowly release and extend the right arm down, keeping the elbow soft.

Resistance Band Rows

1. Place a resistance band around a tree or pole and sit or squat facing forward.
2. Stand or sit tall on a physioball with shoulders down and back and abs pulled in and engaged.
3. Pull the resistance band toward you as your elbows brush by your ribs.
4. With both hands at your waist level engage your late squeezing your back muscles together.
5. Slowly extend the arms forward with soft elbows.

Dumbbell Pullover or Lat Pull (also works the chest and triceps)

1. Carefully sit and roll out on a pyhsioball or bench so your shoulders and head are resting on the ball. Lift your glutes if on a physioball.
2. Holding one dumbbell with both hands, lift the dumbbell above your heart.
3. Slow and controlled extend your arms and dumbbell behind you.
4. Stop when your biceps are parallel to your temple or ear.
5. Engage your lats and pull the dumbbell up and over you head, then heart.

Reverse Fly

1. If seated, lean forward so you chest is close to your quadriceps and your back is flat, spin is extended and abs are pulled in.
2. If standing, slightly bend your legs to take strain off the lower back, hinge at the hips and lean your forward so your chest is hovering over your quadriceps. Back is flat, spin is extended and abs are pulled in.
3. Extend both arms towards the ground and like a bird, slightly bend the elbows and bring your arms back behind you.
4. Squeeze the shoulder blades together while pulling the shoulders down.
5. Slowly extend the arms down, keeping elbows soft.

Lat Stretch

Standing or sitting, firmly hold onto something or someone and gently bend or lean forward