Lat Workouts and Stretches for Pain Relief

Lat pull downs and chin-ups are favorite exercises of bodybuilders and other athletes.  Aside from the fine aesthetics of a well developed latissimus dorsi (the V-shape of a man's back), low back stabilization benefits also apply.

But chinning-up without stretching these massive muscles is a mistake, and it can lead to back pain, shoulder pain and even difficulty breathing.  In the video below, I demonstrate the best lat workouts and stretches for pain relief and prevention.  Further, stretching the lats just feels good.  It's one of my personal favorites.

Whether you have low back pain, a chronic shoulder pain or just tightness from working out, the stretch I demonstrate in the video will be sure to open you up and make both your upper and lower torso feel tops.  Enjoy.

West Hollywood Chiropractic: Exercises For Neck And Upper Back Pain Relief

I have been showing you exercises to strengthen your upper back, primarily the lower trapezius muscles.  The trapezius is a large diamond-shaped muscle that connects the neck to the shoulders (scapula or shoulder blades).  Although the trapezius is one muscle, we split it into regions based on the actions each does.  So the upper trapezius shrugs the shoulders, the middle trapezius retracts or pulls back the shoulders, and the lower trapezius stabilizes the scapula by anchoring them down so that the arms can do overhead movements.

When the lower trapezius gets weak, it disrupts shoulder biomechanics and can lead to an upper trap-heavy posture, including neck and upper back pain  One way to correct this is by doing wall slide exercises.  Wall slides are NOT lat pull downs; it is a separate and distinct movement, which requires no weights.  Watch the video below to get an idea of how to do proper wall slides.

Update on the Campos Return to Fitness

Well, I've made it a week and I haven't died. But I sure am sore. Especially my legs. I've been to the gym five times since my proclamation at the beginning of the month, and I return tonight, tomorrow and the next day. Whew. I'm sweating already.

OK, here goes--I've been pounding my legs with walking lunges (left), leg presses and high-knee step ups on a platform four layers high (right). I've done preliminary bench presses, lat pull downs, and seated rows--all on machines, just to get my body warmed up. I started slow the first time, doing two sets of 8-10 reps depending on the exercise, and have increased it to two sets 10-12 reps of everything (except walking lunges, which I started with 40 steps and have increased to 60).

I've done some light arm work (biceps curls and French presses for the triceps) and my usual dips. And, of course, I've been doing my regular ab routine, which includes plank pose, side plank, crunches, reverse crunches, and hip raises. I just started working on the handstands the other day, just working on kicking up and holding. I can see this is going to be a challenge. I've also walked Runyon Canyon once, jogging the final 150 yards. That was tough, but fun. I kept hearing the theme from Rocky playing in my head oddly enough--I definitely need to get more original.

Been drinking lots of water, some chlorophyll, and taking some vitamins (just put in a big order for all kinds of good supplements, so that'll increase within the next week or so). As I suspected, going to bed by 10 pm and waking up by 6 am has been my greatest challenge, but I'm optimistic. Heck, if I can do it even three times a week, I'll be psyched. Getting enough sleep is huge for me, and it's definitely my biggest neglect. Finally, I stretch every day, but haven't yet made it to a yoga class. I will. I've still got time.

There it is. Nothing more to report....oh yeah...I have weighed myself. Check this out, this is interesting: I weighed in at 164 lbs. after the first week. What?!?! Did I measure wrong the first time? I've already lost three pounds? Ah, not so fast--I was back up to 165 the following session, then 166, and then 165 again, which is where I stand now. So, if you ever weigh yourself, understand that these fluctuations occur, especially in the beginning. Lots of times weight loss is due to water loss--never a good thing, so don't get prematurely excited. A pound a week is healthy, and that's what I'm shooting for. Alrighty then, till next time.