← EXERCISE LIBRARYRecovery
Foam Roll Lats
Side-lying soft tissue work along the lat and the back of the armpit — the usual restriction behind an overhead position that will not lock out.
- 01Lie on one side with the roller under the armpit, that arm stretched overhead, thumb turned up.
- 02Roll slowly from the armpit down toward the bottom of the ribs.
- 03Pause on any dense spot and breathe out through it for two or three breaths.
- 04Rotate slightly forward and back to cover the width, then swap sides.
- 01Thumb up — it opens the tissue you are trying to reach.
- 02Slow enough to feel where you are.
- 03Breathe out on the tender spots instead of tensing against them.
- 01Rolling onto the ribs rather than the muscle, which is uncomfortable and pointless.
- 02Moving fast end to end so nothing has time to respond.
- 03Rolling for so long it becomes the session — two to three minutes a side is plenty.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.