How to do a Foam Roll Lats
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Foam Roll Lats
Foam Roller
Target muscles worked
Instructions for Proper Form
Foam Roll Lats is an effective self-myofascial release technique that targets the latissimus dorsi (lats) muscles. This isolation exercise helps alleviate muscle tightness and improve range of motion. By using a foam roller, you can manage the pressure applied, leading to better muscle recovery and reduced soreness. This is a great addition to your warm-up or cool-down routine to enhance flexibility and muscle performance.
- Lie the upper lateral portion of your rib cage on top of the roller with the bottom arm extended overhead on the floor.
- Bend the top leg so you are able to push from your foot and bend the top arm so that you can support yourself with that hand.
- Slowly roll the foam roller up towards the backside of your armpit to find areas of increased tension.
- Continue the movement until the tension decreases and then repeat with the opposite side.
Alternative Exercises to Foam Roll Lats
1. Foam Roll Upper Back
4.1 mSCORESWAPPED 1,914 TIMESFoam Roll Upper Back is a recovery and mobility exercise that primarily targets the upper back, specifically the thoracic spine. By using a foam roller, you can help relieve muscle tension and improve flexibility. This exercise is excellent for anyone looking to improve their posture, alleviate upper back pain, and enhance overall spinal mobility. It can be particularly beneficial as a warm-up or cooldown activity.
- Beginner
- Back
- Foam Roller
2. Dead Hang
7 mSCORESWAPPED 626 TIMESThe Dead Hang involves hanging from a pull-up bar with straight arms and relaxed shoulders for as long as possible. It is an excellent exercise for improving grip strength, decompressing the spine, and enhancing shoulder stability. Regular practice can also help in increasing endurance for other pull-up bar exercises.
- Beginner
- Back
- Pull Up Bar
3. Bench T-Spine Stretch
13.1 mSCORESWAPPED 405 TIMESBench T-Spine Stretch is a flexibility exercise designed to improve thoracic spine (upper back) mobility. By placing your elbows on a bench and lowering your chest towards the ground, you can effectively target the upper part of your spine. This stretch is particularly beneficial for individuals with poor posture or those looking to enhance their mobility for overhead movements and reduce upper back tightness.
- Beginner
- Back
- Flat Bench
4. Loop Band Shoulder Squeeze
38.2 mSCORESWAPPED 273 TIMESLoop Band Shoulder Squeeze is an isolation exercise that primarily targets your back, but also hits your shoulders, traps, and triceps. The use of a loop band increases tension as you progress through the movement, making this a great exercise for developing strength near the end of your range of motion. This is a great addition later in your workout when you really want to fatigue your back, and build some muscle.
- Beginner
- Back
- Loop Bands
5. Child's Pose
3.7 mSCORESWAPPED 254 TIMESChild's Pose is a yoga-based stretching exercise that primarily targets the lower back, hips, and thighs. This exercise helps improve flexibility and relaxes the muscles in the back and hips. It's a great way to cool down after a workout, release tension, and improve overall flexibility. This pose can be easily adapted to accommodate different levels of flexibility and comfort.
- Beginner
- Lower Back
6. Cross-body Arm Stretch
11.9 mSCORESWAPPED 191 TIMESCross-body Arm Stretch is a basic isolation stretch that primarily targets the shoulders, specifically focusing on the rear deltoids and triceps. By pulling one arm across your body and holding it with the opposite arm, you can improve flexibility and relieve tension in the shoulders. This stretch is an excellent addition to any warm-up or cool-down routine to enhance shoulder mobility and reduce injury risk.
- Beginner
- Shoulders
7. Downward Dog
8.4 mSCORESWAPPED 164 TIMESDownward Dog is a yoga pose that serves as a functional and versatile stretch. It is primarily beneficial for improving flexibility in your hamstrings, calves, and shoulders while also strengthening your arms and core. By extending your hands and feet and forming an inverted V-shape, you create an effective full-body stretch that can enhance overall mobility and reduce tension, making it a great addition to warm-ups or cool-downs in strength-training routines.
- Beginner
- Hamstrings
8. Prone W’s
1.3 mSCORESWAPPED 108 TIMESProne W's are an isolation exercise that primarily targets the upper back and shoulders, specifically the rear deltoids and rhomboids. By lying prone and lifting your arms into a 'W' shape, you isolate the upper back muscles. This is a great exercise for improving posture, shoulder stability, and increasing muscle strength in the upper back.
- Beginner
- Back
9. Loop Band Bent Over Row
32.3 mSCORESWAPPED 92 TIMESA compound exercise, the Loop Band Bent Over Row targets the back, shoulders, and biceps. It offers the benefit of adjustable resistance through band tension, making it versatile for strength levels. The movement enhances back strength and posture.
- Beginner
- Back
- Loop Bands
10. Foam Roll Lower Back
3.2 mSCORESWAPPED 79 TIMESFoam Rolling the Lower Back is a self-myofascial release technique that helps alleviate tightness and improve flexibility in the lower back muscles. It's particularly useful for those experiencing lower back pain or stiffness. By applying pressure to the muscles and fascia, you can release tension and promote better blood flow. This exercise can greatly enhance recovery and mobility for lower back-focused strength training.
- Beginner
- Lower Back
- Foam Roller