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Retreat Tips Share - Thumb, Pinkie and Sternum... What do they have in Common?

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  • Retreat Tips Share - Thumb, Pinkie and Sternum... What do they have in Common?

    Originally posted by ayj 67 06-02-2014, 08:58 PM

    I know, it seems to be such an out of the blue question. Keep reading, it is going to be worth your while.

    So, most of us can identify them without problem... It isn't like the Latissimus Dorsi muscle that most of us are not aware of it (until T-Tapp) and we have to google it. (That is not the answer, keep thinking).

    Hmmm, they are bone, skin and nerves... Yes, they are, so as many other body parts. (That is not the answer).

    Then, what?

    Ok, a clue: they are all related and can help you to find the things you want in T-Tapp continue to hold that dear and tight.

    Now, think, what is the thing you want to find and continue to hold dear and tight?

    Yes, Teresa was one of the possibility, but that is not the answer.

    What else?

    I have a clue early on, A word that we don't know that word before T-Tapp... and we ask about it often when we are new. We often want to know how to find it, activate it and continue to holding the activation dear and tight...

    Yes, the Latissimus Dorsi (lats) activation.

    In case you are new, you need to know why the lats activation so important...

    Lats is one of the biggest muscles in our upper body, it gives you spinal support. If you have deligent and nice lats, the neigborhood muscle (Aka upper, middle and lower abs) will normally keep their back yard and front yard in good order too. Together, you have a nice sleek profile, agility, good spinal and muscle support, etc.

    Lats is also a very hungry muscle, it likes to burn fat and sugar like a 17 year old teenage boy. The activation and strong lats will help you losing, rebuild the metabolism, offset the sluggish hormonal drag from peri-menopause. The reason that Ladybug, Menopause Management and Senior Fit are all so great at burning back fat and body fat for tappers age 9 to 89 is because of the tweaks to awake and activate the lats.

    So, if activating the lats at some moves sometimes (let's be honest, we all slack off from time to time when Teresa is not 4 feet away in person) is good enough for great results, wouldn't the ability to hold the lats activation for a longer time or on demand when you are not working out be even better?

    Yes, of course, that is the whole reason I am writing this long winded story...

    Pinkie, Thumb and Sterum...

    During last weekend at the Burbank T-Tapp Retreat. Teresa showed us how to use the pinkie, thumbs and sternum to find and hold the lats activation.


    So, now break out your (ok, mine) favorite T-Tapp Stance, 1. Toes Forward, 2. Feet 2-4 inches apart, 3. Bend, Tuck, Lift, Ribsup, 4, KLT, 5. instead of placing your hand on your hip or hanging loose, thumbs facing forward, use your pinkies to press your upper thigh (anywhere). Feel your lats (right around and below the bra band)? If not, try again and press the pinkies to the thighs even harder? No? While pressing, make sure to point your elbows to the backwall? Yes? No? If no, go see a T-Tapp Trainer in person or via Skype.


    Did I tell you a story about my sister never found her lats and never activated her lats until I told her to use donut hand. Obviously, the thumb and pinkie has nerves going all the way to the lats.

    If you find your lats and hold to it from time to time already, you can kick your activation up a notch at T-Tapp Twist. When you place one hand over the out before the stretch or the twist, don't do wimpy hands, press them firm against each other with resistance and press and push for your tricep and lats, NOW stretch out the thumb as far as possible. Yes, break out the TTT stance and press the hand without stretching the thumbs first, now stretch the thumbs out. Do you feel the lats tighten more? Keep holding it dear and tight during the whole workout.

    Once again, I have explained all I can, if you don't feel it, please see a trainer, it is for your own good and don't be stubborn. Some 80 year old ladies who had never T-Tapped before found the lats last weekend.


    While you are already on T-Tapp Stance or T-Tapp Twist Stance, if your ribs up is achieved by arching your back or sticking out your chest, stop it. You are not doing it right.

    Reset, T-Tapp stance as above at the pinkie instruction. Now, place your index, middle and ring fingers over your sternum (it does not matter which hand, just do it). Press on your sternum and resist for such an outrageous suppression! Do you find your ribs up at its highest level ever when you resist the sternum press without sticking your chest out?

    Better yet, do you feel even more of your lats (a wider area of the lats is tighten) and you can actually hold it for longer and tighter? Congratulation! (If no..., seriously, please see a trainer).

    Now, you are introduced to your very important friend in T-Tapp, the lats, please continue to engage in fun activties with your lats. You might want the lats to be your best friend and keep it dear and tight at all time at all cost.

    I wish you two will be best friend forever (BFF)!

    Ordered More and TWO on 7/7/2010, Started tapping on 7/30/2010.
    2011 30 Day Challenge Less to Lose Category Winner.
    2012 60 Day Challenge Trainer/TnT Category Winner.
    2014 60 Day Challenge Trainer/TnT Category Winner.
    2015 60 Day Challenge Trainer/TnT Category Winner.
    ISSA Certified Fitness Trainer
    T-Tapp Trainer in Training
    Last edited by Forum Angel; 04-06-2016, 12:39 PM.

  • #2
    06-03-2014, 06:26 AM
    That is AWESOME, Ayj!! And I did the pinkie thing sitting down here at the kitchen table and YES--my LATS kicked right in!!!

    And I love the explanation on how the LATS eat up sugar and fat like a 17 yo boy! Made me say--YES--bring on the activation!!!

    06-03-2014, 09:04 AM
    ha ha, guess what I just saved on my favorites? lol.

    06-03-2014, 11:02 AM
    Thank you so much Aurora!!! The tips and the explanations are great!

    06-05-2014, 10:45 AM
    I've been walking around with my pinkies on my thighs and my fingertips on my sternum. And feeling it!

    06-05-2014, 10:06 PM
    This is motivation to do more hoe downs, and to be sure to super-engage those lats! I'm working harder these days on the lats during hoe downs. Thinking of them eating up sugar!


    06-05-2014, 10:33 PM
    Originally posted by cbuffy View Post
    I've been walking around with my pinkies on my thighs and my fingertips on my sternum. And feeling it!
    Yup, Yup, Yup. There is nothing ever better than Sneaky Fit. Improved posture improved activation even when you are not pushing play, losing more fat when you look pretty and poised, what else can be better?

    You look more confident with ribs up. I think Teresa and Sara Gottfried said during the Oct 2012 retreat, confidence is sexy.

    In fact, old people hunch and young people stand tall with ribs up. When young people hunch, they look aged...

    06-06-2014, 07:02 AM
    They have hidden the "Like" button!!!! Confident!!! WOOO HOOO!

    06-07-2014, 01:52 PM
    Dear ayj67,
    Great reminders! Love those leveraged isometrics tips!


    T-Tapp Trainer

    06-08-2014, 02:26 PM
    What a great tip to read after being unable to read forum for about a month

    07-07-2014, 01:24 PM
    Thanks Aurora for the reminder. I used a method to activate lats from my ballet days, this one is as effective as mine. So now i have two in my arsenal. Nice to see you here...I have been lurking for some time. I find I rarely have much to add to threads because you and Trisch do such a wonderful Michelle and the other trainers.... cannot wait to see you in August....
    Rhonda Kontos , BS, MSW, LSW

    07-07-2014, 09:14 PM

    I can't wait to see you too. You are too kind.

    You really have to come post often... If it is just Trisch and I going off like stereo, that is pretty boring, we need more experienced tappers to make surround sounds. If you guys come and post more often, I won't need to.

    07-08-2014, 08:39 AM
    I was starting to find my lats....but this really helped me learn to engage them. This will really boost my workouts. Engaging these through out the day shouldn't mess with the adrenal fatigue should it? I'm on a upward slope again (slowly).

    07-08-2014, 09:02 PM
    Originally posted by peacefuljewel01 View Post
    I was starting to find my lats....but this really helped me learn to engage them. This will really boost my workouts. Engaging these through out the day shouldn't mess with the adrenal fatigue should it? I'm on a upward slope again (slowly).
    This is great for keeping trim and fit for adrenal fatigue. Just lats tight rib up will alleviate pressure on the adrenal, the real physical pressure from slumping all your organs on top of the adrenal.

    I sit lats tight while working and typing on my computer, it helps me not gaining much during adrenal fatigue that I can hardly do any workouts other than stepping 5-10 mins free style once every few days. Actually, I ate poorly and stop supplementing (who knows what is going on in our head when we have adrenal fatigue), I did not gain more than 1 size during this 18 months of saga.

    11-21-2015, 08:44 PM
    I really need to SEE this in action. I don't think I understand completely. I feel like I can activate my lats when I am focusing on lats alone, but as soon as I need to move, I focus on the movement and the lats go back to normal. I guess its going to take some practice to get this one.

    11-22-2015, 12:40 AM
    If you can feel it, you will just have to keep it. Keep it happening as best as you can and as often as you can. Lats is a key core muscles and does wonderful things for our metabolism and posture. it is one of the biggest muscle in our upper body.

    11-22-2015, 10:18 AM
    Waking up this morning, that entire area is sore. I guess I was doing it right.

    11-22-2015, 01:23 PM
    There is the like button, I am not sure if it is showing up.

    11-22-2015, 07:50 PM
    Ayj, yes I see it

    03-27-2016, 10:35 PM
    If you're activating should the lats be sore? I thought soreness meant I was tensing up the muscle instead of activating it.

    03-28-2016, 12:51 AM
    Sore at the lats? That is kind of like the bra band muscles... I don't think I was ever able to get it sore. Where exactly is your soreness?

    03-28-2016, 02:44 AM
    In post #24 she says her lats were sore. I assumed the response in post #25 confirmed that her soreness was a acceptable. I had been experiencing soreness and a host of other issues and I stopped tapping so I could evaluate how to proceed.

    03-28-2016, 03:05 AM
    Mmmm, my response to Keisa was a response to another thread. I don't quite remember now.

    I saw Keisa in person shortly after that post and I have tweaked her form enough that she was activating her lats, and she knew where her lats engagement should feel like now. In generally, the lats soreness might not be the lats, it might be other surrounding area and other compensating muscles that is sore. You will feel tightening at the abs too. Once I relax the lats, I feel some mild fatigue (not even soreness) from the lower lumbar, mid and upper abs in the front. Her whole entire ares might be referencing of all the muscles around the lats and the torso.

    If the lats is activated right, your shoulder, traps, neck or rhomboid should not be in fatigue, tight, soreness or pain mode. Your abs or waist might be more sore, as we use the abs and lower lumbar when we activate the lats.

    03-28-2016, 03:16 AM

    My muscles used and tightness are at the waist and the ribs... as you see on the two drawing right above the "Latissimus Attachment Points".
    "The latissimus dorsi muscle is pretty big and covers quite some surface on your back. It consists of three parts that all run into the same direction/attachment point.

    Pars iliaca. Starts at the hip
    Pars costalis: Starts at the ribs
    Pars scapularis: Starts at the shoulder blade

    All three parts run to the tuberculum minor at the humerus, which is located at the upper front of your upper arm."

    I never have soreness or pain on the shoulder, or neck, or head, or arms, or shoulder blade. We don't use those muscles for ribs up lats tight.

    Since we tuck and ribs up at the same time, we do feel and use more the Pars Iliaca and Pars Costalis point.

    So, where is your soreness?
    Last edited by Forum Friend; 04-08-2016, 09:27 AM.


    • #3

      03-28-2016, 03:21 AM

      If you are using your traps to do ribs up and curl your core, you will see you soreness and pain at the spots as shown on the above thread. Stop hunching and pulling with your shoulder. Relax your neck and shoulder while you do ribs up lats tight.

      The Traps and the Lats overlap...

      Anne Elizabeth
      03-31-2016, 05:39 PM
      This is brilliant! I did this on and off at work today and what a difference I felt in my lats and upper abs!