Back Muscles as Key Shoulder Girdle Stabilizers

The latissimus dorsi muscle, the largest of the back muscles, has the largest surface area compared to other muscles. It encompasses the lateral part of the chest and the lower surface of the spine. A small portion of the upper muscle is covered by the quadriceps muscle, also known as the captural muscle. The origin of the latissimus dorsi muscle is located at the posterior part of the iliac crest, the iliolumbar ligament, as well as the spinous processes of the lower six thoracic vertebrae, the five lumbar vertebrae, and the median sacral crest. The fibers lie adjacent to the ribs and converge towards the axilla. The insertion of the latissimus dorsi muscle is located at the crest of the lesser tubercle of the humerus.

The main functions of the widest back muscle include the stabilization of the shoulder through the influence on the arm joint. The widest back muscle is responsible for lowering the raised arm, draining the arm backwards, and inner rotation. Additionally, with fixed arms, this muscle is also responsible for lifting the torso, e.g. when pulling oneself up on the bar. Furthermore, the widest back muscle also has a respiratory function – it lifts the lower ribs, making breathing easier. During coughing, the lateral edge of the muscle influences the lowering of the ribs, which facilitates exhaling.

In order to ensure proper functioning of the shoulder girdle, the appropriate length of the muscles must be guaranteed through systematic stretching. Both in the horizontal bending position and when the hands are above the head (vertical position), the outer rotation plays a fundamental role, in which the widest back muscle fulfills the function of the inner rotator. The correct functioning of the shoulder joint therefore depends on the condition of the widest back muscle. Very often, problems in the shoulder girdle area are caused by a so-called hardening of the widest back muscle. The rehabilitation process begins with the gentle loosening of the widest back muscle and work on its stretching in order to reduce the tensions accumulated in the back of the shoulder. The next step is to focus on the deep tissues.

The Degi assessment, also recognized as the wall test, facilitates the evaluation of mobility within the arm joints. The examination can be conducted in a standing position, sitting against a wall, or lying on one's back, with the back adhering to the wall or floor. Thereafter, the hands are raised. The inability to press the hands against the wall or floor without lifting the buttocks or excessively bending the lower back suggests limitations in the shoulder joint. The angle between the wall (or floor) and the arms determines the degree of muscle contraction. Based on the results of this assessment, measures aimed at reducing muscle contractions and augmenting the range of motion in the shoulder joint can be proposed.

One of the aware mobility exercises that should be considered in your training plan in case of shoulder problems is the aware rolling of the widest back muscle in a side-lying position. You should transition to the support position with the arm pulled upwards and place the roller under the wide back muscle. You should bend one leg and move it forward. Then, you should perform slow, controlled movements from the side of the chest to the arm. After placing the arm in particularly tense positions with increased pain, you should take control of the roller and perform a few short movements until the arm comfort is reduced. The next exercise that helps keep the widest back muscle in good condition and with sufficient stretching is its mobilization in the lunge position using a power band. In this case, active control of the shoulder blade is required. However, it should be noted that this exercise is not suitable for individuals with shoulder impingement. The power band should be hung high and attached to a stable object, such as a ladder. Then, you should transition to the lunge position. Grip the rubber with the arm opposite the lunge leg and then lean forward slightly until the feeling of stretching sets in.

The largest spinal muscle serves as a stabilizer of the shoulder girdle. In the shoulder joint, it is responsible for lowering the raised arm, moving the arm back, and internal rotation. With stabilized arms, the largest spinal muscle enables the lifting of the chest, such as during a pull-up. Issues in the shoulder girdle often result from stiffness, excessive tension, and shortening of the largest spinal muscle. Therefore, it is worth taking care of its proper condition, regularly rolling and stretching. However, if severe shoulder pain of unknown etiology occurs, it is advisable to seek the services of a physiotherapist who can establish a correct diagnosis and initiate appropriate treatment.