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Back · Mobility

Self-massage of the latissimus dorsi and teres major

Self-massage of the latissimus dorsi and teres major, 2 sets, 1 minute per side

Illustration of the Self-massage of the latissimus dorsi and teres major exercise

Listen to the instructions

How to do the exercise

Sets: 2

Duration: 1 minute per side

Description: Sit or stand, place your hand on the side to be massaged on the latissimus dorsi and teres major muscles, then perform a gentle, deep kneading by pinching and rolling the skin and muscles between your fingers. Perform this movement slowly and in a controlled manner to promote thoracic mobility.

Tips: Breathe deeply and relax during the massage. Avoid causing intense pain; the kneading should remain comfortable.

Progression: Gradually increase the duration up to 2 minutes per side as you become comfortable with the technique.

At a glance

Goal
Mobility
Level
Beginner
Equipment
none
Starting position
Seated or standing
Clinical goal
Improve thoracic mobility
Also known as
massage grand dorsal, auto-pétrissage thoracique, massage grand rond

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.