Roll Lat Foam Rolling

Muscles worked

Setup

1. Lie on your side with a foam roller placed horizontally under your armpit.
2. Extend your bottom arm straight out above your head, palm facing up toward the ceiling.
3. Bend your top leg and place your foot flat on the floor in front of you to control the amount of pressure applied.
4. Place your top hand on the floor in front of your chest for additional balance.

How to do it

1. Use your legs to slowly push and pull your body, rolling the foam roller from the bottom of the armpit down toward the mid-back.
2. Inhale deeply as you move, and exhale as you pause on any particularly tender spots or 'trigger points' for 20-30 seconds.
3. Maintain a very slow tempo, moving only about one inch per second to allow the fascia to respond.
4. Complete the desired duration on one side before switching to the other.

Form checklist

• Avoid rolling directly onto the lower ribs or the soft tissue of the waist.
• Keep your neck in a neutral position, using your bottom arm as a pillow if needed.
• Maintain steady, deep diaphragmatic breathing to help the muscles relax.
• Keep your core slightly engaged to prevent your lower back from sagging toward the floor.

Pro tips

• Gently rock your torso forward and backward while the roller is pinned on a tight spot to address different fibers of the lat and teres major.
• Focus on the area just below the armpit where the latissimus dorsi attaches, as this is often the most restricted point.

Make it harder

• Lift your hips off the ground to put your full body weight onto the foam roller for deeper tissue penetration.
• Perform 'active release' by slowly sweeping your bottom arm in a 'snow angel' motion while keeping the roller stationary on a sensitive spot.

Frequently asked

What muscles does the roll lat foam rolling work?

The roll lat foam rolling primarily targets the lats, and also works the erector spinae and obliques as secondary muscles.

What equipment do you need for the roll lat foam rolling?

The roll lat foam rolling uses foam roller.

Is the roll lat foam rolling good for beginners?

Yes. The roll lat foam rolling is a beginner-friendly movement and a strong foundation to build on.

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