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Foam Roller Lats
Foam roller self-myofascial release targeting latissimus dorsi to release tension and improve flexibility; used in warm-ups or recovery for better shoulder mobility and posture.
About Exercise
Equipment
Others
Difficulty
1/5 • Beginner
Primary Muscle Groups
Lats
Secondary Muscles
Lower Back
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
10/10Teres Major
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
30-90 reps
Rest Between Sets
30-60 seconds
How to Perform
Lie on your side with foam roller under armpit, perpendicular to body. Extend bottom arm overhead, place top hand on floor for support, bend top knee with foot on ground.
- Engage core and tuck pelvis slightly.
- Roll slowly from armpit toward mid-rib cage using legs to control movement.
- Pause on tender spots and hold pressure for 30-90 seconds.
- Breathe deeply while relaxing into discomfort.
- Gently rotate torso if needed to target different fibers.
- Repeat on other side after completing one side.
Coaching Tips
Form Cues
- Roll slowly over muscle only.
- Relax into tender spots.
- Keep core engaged.
- Maintain neutral neck.
- Breathe through discomfort.
Breathing
Inhale deeply through nose, exhale through mouth while relaxing into pressure; maintain steady breathing to aid release.
Tempo
2-1-2
Range of Motion
Roll from armpit to bottom of rib cage, avoiding bones and joints; hold on trigger points until tension eases.
Safety
Safety Notes
- Avoid if acute injury or inflammation present.
- Do not roll directly on spine or joints.
- Stop if sharp pain occurs.
- Consult physician for pre-existing conditions.
Spotting
No spotting required; self-directed mobility work.
Common Mistakes
- Rolling too quickly.
- Pressing on bones or joints.
- Holding breath during holds.
- Over-rotating torso excessively.
When to Avoid
- Acute shoulder injury
- Recent back surgery
- Inflammation in lats
- Osteoporosis
Flexibility Needed
- Basic side-lying stability
Build Up First
- Familiarity with foam rolling basics
Also known as
Lat Foam Roll, Foam Rolling Lats, Latissimus Dorsi Release
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