Rolling the latissimus dorsi with a foam roller helps release tension along the side of the back and under the shoulder. This self-massage technique improves mobility through the shoulder and trunk, eases stiffness from training or posture, and supports recovery. It’s a straightforward way to maintain flexibility and reduce muscle tightness.
- Begin by lying on your side, placing a foam roller just beneath your armpit.
- Extend the bottom arm above your head and place your top leg over your bottom leg for stability.
- Slowly roll from just below your armpit down towards the middle of your rib cage, applying gentle pressure to the lat muscle.
- Stop and pause on any tender or tight spots, holding the pressure for 15–30 seconds before moving again.
- Roll back and forth slowly, focusing on keeping your upper body relaxed.
- Continue rolling for the time recommended by your physiotherapist or until you feel a release in tension.