Suggested Duration: Hold tender spots for 15-30 seconds or until you feel a significant decrease in pressure
Lats are the big muscles that run down the sides of your back. You use your lats for any kind of pulling motion, whether you’re pulling vertically or horizontally. Stretching is important for flexibility and overall back health.
To target your lats with the foam roller, lie on your back, and place the roller on one side, underneath your armpit. Roll up and down your back, from the bottom of the rib cage to your armpit.
Note: The smooth side is recommended for this stretch. Rolling your lats can be painful with the ridged side of the foam roller.