Lat Foam Rolling

Lie on your side with the foam roller between your armpit and side body. Use your lower arm and opposite foot to support yourself and control the pressure, so your full body weight doesn’t load the ribs right away.

Roll slowly through a short range so the roller moves from your side body toward the side of your back. Rather than sweeping across a wide area, slow down and apply gentle pressure when you find a tight spot.

Once you pass a sensitive spot, slowly roll back in the opposite direction. If needed, slightly change your arm position to work the muscle fibers from another angle; even a small change can greatly alter the pressure.

Focus on the side-back muscles running from below your ribs toward the back of your armpit. A heavy pressure that gradually eases, rather than sharp pain, is a sign the tissue is relaxing.

Pressing too hard directly over the ribs or rolling with your lower back deeply arched can make your joints and bones uncomfortable before your side back. Pushing quickly through pain only increases tension, so prioritize breathing and speed control over pressure.

Exhale slowly as pressure builds and relax your side body. Inhale through your nose as you roll back to prepare for the next section. At sensitive spots, a slow exhale alone can make the position much more comfortable.

Spend the same amount of time on both sides, but move more slowly on the stiffer side instead of pressing harder. Follow foam rolling with a light dead hang or overhead stretch to help carry the release into your usable range of motion.