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Lats

Roll the Latissimus Dorsi and Thoracolumbar Fascia

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About This Video

Target your lats with focus on the Latissimus Dorsi and Thoracolumbar Fascia. This guided routine helps release back tension and improve upper body mobility.

How to Perform This Technique

1

Lie down on the floor or mat, and roll onto your side.

2

Bend one leg to be slightly behind you. Bend the other one forward.

3

Support your head with your lower hand and keep your elbow on the floor.

4

Raise your torso off the floor, and position the roller just below your arm pit.

5

Fold your upper arm onto your chest.

6

Leverage your core muscles to maneuver yourself back and forth over the roller, moving the roller back and forth between just below your armpit and the small of your back. For deeper massage reach your arm overhead on the side you are rolling on. Roll more onto your side when doing this.

7

Perform approximately 10 complete rolls (back and forth).

Benefits

Release lat tightness limiting overhead mobility

Improve pull-up and rowing mechanics

Reduce lower back tension from tight lats

Pro Tip: Watch this video in conjunction with our product guide for the best results. Take your time with each technique and listen to your body.

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Video Details

Duration: 1:26

Quality: 4K (2160p)

Level: All Levels

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Read More on This Technique

Guides and answers on 321strong.com that cover this exact movement.

Article How to Foam Roll Lats: Side-Lying Technique How to foam roll your lats: lie on your side, not on your back. Get the step by step technique, 4 cues that change how it feels, and the mistakes to skip. Answer How to Roll Lats Lie on your side, angle the roller under your armpit, extend your arm overhead, and roll from armpit to lower ribs for 30 to 60 seconds per side. Answer Should You Foam Roll Lats? Yes, foam rolling your lats reduces tightness, improves shoulder mobility, and relieves upper back tension. Here's how to do it right. Answer Should You Foam Roll Your Lats? Yes. Rolling your lats reduces tightness that limits shoulder mobility and strains the lower back. Roll 60-90 seconds per side, 3-5 times weekly.