Latissimus Dorsi SMR

Execution

1. Extend the arm on that side forward or overhead to open up the lat area you are rolling.
2. Gradually shift your body weight onto the roller so it presses into the lat muscle.
3. Roll slowly from the armpit down toward the lower rib cage, pausing at the tightest spot.
4. Hold at that spot for 20-30 seconds, breathing evenly, feeling the tightness ease.
5. Switch sides and repeat the same process.

Quick cues

• Roll from the armpit down the ribs.
• Extend the arm to open the area.
• Hold 20-30 seconds at each spot.
• Shift weight on gradually, don't drop in.

Common faults

• Fault: Dropping full body weight onto the roller right away

  Fix: Shift the weight on gradually, using the bottom leg to support some weight if it hurts too much.

• Fault: Rolling too fast without pausing at tight spots

  Fix: Slow down and stop for a full 20-30 seconds at each tight spot found.

• Fault: Rolling onto the front ribs instead of the lat muscle

  Fix: Keep the roller toward the back, along the side of the ribs near the armpit, not out over the front of the chest.