Foam Rolling the Lats

What is Foam Rolling?

Foam rollers are tools widely used by health professionals, trainers, and coaches. Foam rolling helps to increase flexibility, muscle recovery, improved range of motion, muscle relaxation, reduced soreness, and helps to prevent future injuries.

Why Should I Foam Roll My Lats?

The lats (latissimus dorsi) helps the shoulders move. However, shortened mobility of the lats can lead to rounding shoulders, decreased range of motion, and back and neck pains. Additionally, modern day activities of daily living forces us to find ourselves constantly hunched over the computer or sitting at a desk, contributing to poor posture and rounded shoulders. Thus, foam rolling the lats can be helpful to try to improve muscle range of motion and flexibility. This can lead us to improved strength, posture, and decreased pain; which, I believe, we all strive for.

How Do I Foam Roll My Lats?

Foam rolling your lats can be an easy activity to do, however, unfortunately uncomfortable. Simply lie on your side and place the foam roller horizontally. Position the roller under your body where your back meets your shoulder. Next, straighten your arm, making sure your thumb is facing up. Roll down the side of your back, and once the roller hits your ribs, roll back up. Make sure your core is braced and breath throughout the exercise.

When you find an area that is more uncomfortable than others give the area more attention. You can do this with the following techniques:

  • Stay on the spot and breathe deep without moving for 10-30 seconds.

  • Stay on the spot and breathe deeply while moving the arm side to side, keeping it overhead, and without moving the body.

  • Stay on the spot and breathe deeply while alternating between bending and straightening the elbow.

  • Stay on the spot and breathe deeply while keeping the arm straight overhead and rotating your body towards the floor and back up towards the ceiling.

Repeat for at least 30-60 seconds and switch sides. For those more experienced and to make a more impactful difference spend 2-3 minutes on each side.

Things to consider:

If you have any chronic health conditions, before foam rolling, consider contacting your health care provider to make sure this is right for you. Foam rolling can be done before stretching, between exercises, as a cool down, or on its own. Stay consistent in your mobility exercises and foam rolling to see results!



Resources:

https://pmc.ncbi.nlm.nih.gov/articles/PMC10971043/#B17-jfmk-09-00043

https://pmc.ncbi.nlm.nih.gov/articles/PMC6465761/

https://pmc.ncbi.nlm.nih.gov/articles/PMC4299735/

https://blog.nasm.org/foam-rolling-and-self-myofascial-release

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