Foam rolling for the latissimus dorsi (lats) targets one of the largest muscles in the back, which plays a key role in shoulder stability and arm movement. This exercise is often used to release tightness and improve the flexibility of the lats, making it beneficial for people with shoulder or upper back tightness, or those who engage in activities like lifting, swimming, and overhead sports. By easing tension in the lats, foam rolling can increase range of motion in the shoulders, which supports better posture and helps reduce the risk of shoulder and back pain.
Instructions
- 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.
Common Errors
- Rolling too quickly, which prevents adequate muscle release.
- Applying excessive pressure, which can cause discomfort or pain.
- Arching the back or shrugging the shoulder, which can decrease effectiveness.
- Not pausing on tight areas, missing the benefits of a deep release.
Progressions
To make the exercise more challenging, you can:
- Angle your body slightly forward or backward to target different fibres of the lat muscle.
- Use a denser or textured foam roller to increase pressure.
Regressions
To make the exercise easier, you can:
- Use a softer foam roller to reduce pressure.
- Decrease the time spent on each tender spot to make it more comfortable.
All exercises are provided as an educational resource and should only be completed under the guidance of your physiotherapist.