Mobility
Foam Roll Lats
Foam Roll Lats is a gentle self-massage exercise that applies controlled pressure to the broad muscles along the sides of your back.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Lie on your side with the roller beneath your fleshy outer upper back, just below the armpit.
- Reach your lower arm overhead.
- Plant your free hand and feet on the floor for support.
- Move your body slowly so the roller travels a few inches toward your mid-ribs.
- Reverse the movement to return the roller to its starting position.
Form cues
- Keep your neck relaxed.
- Breathe normally throughout.
Common mistakes
- Rolling directly over the side ribsAngle your chest slightly toward the ceiling to place pressure on the fleshy back edge of your side.
- Dropping your full weight onto the rollerShift more weight into your supporting hand and legs until the pressure feels mild.
Safety
Excessive pressure can irritate the ribs or soft tissues, while pressure into the armpit can compress nerves.
- Keep the roller out of the armpit and away from the shoulder joint and lower ribs.
- Stop if you feel sharp pain, tingling, numbness, or difficulty breathing.
- Use a smooth, softer roller before trying a firmer surface.
If reaching overhead causes shoulder pain or you have a recent rib injury, get advice from a physiotherapist before trying this movement.
Muscles worked
Primary muscles
Equipment
- Foam Roller
Sets and reps
- Sets
- 1–2
- Target
- 5–8 reps per side
- Rest
- No rest timer
Count one pass down and back as one rep.