The latissimus dorsi are the large superficial muscles located in the lower back. You may have come across the term “wings”. This is also about them. The latissimus dorsi muscles are responsible for the movements of the upper and lower extremities, for the spine. If you want to improve the flexibility of your upper back muscles, consider stretching the latissimus dorsi with a fitball. Such exercises can be classified as active single stretching (AEP). AEP involves stretching one muscle while contracting the opposing muscles. In this case, the latissimus dorsi muscles are stretched, while the muscles of the shoulder girdle are bent. In general, AEP involves a two-second stretch, but the number of repetitions should be increased to 10 times.
First you need to kneel in front of the fitball. Try to put your heels on the floor. Stretch your arms palms up on the ball. Roll the ball slowly forward. After that, leave your hips motionless and bend your chest to the floor. As soon as you stretch to your full height, try to raise your arms up for 2 seconds. Repeat the exercise 8-10 times. Step 1 Kneel in front of the fitball. Step 2 Roll the ball forward with your arms outstretched, palms up. Bend your chest towards the floor. Try to raise your arms above the ball for 2 seconds.