Foam Roll Lats / Teres

Foam Roll Lats / teres

Foam rolling the lats and teres muscles is an effective self-myofascial release technique that targets the large muscles of the upper back and shoulders. By lying on your side and positioning a foam roller under your lats (latissimus dorsi) and teres muscles, you can apply controlled pressure to relieve tension and improve blood flow, leading to enhanced flexibility and mobility.

Ideal for athletes and fitness enthusiasts, foam rolling these muscles helps alleviate tightness that can occur from activities requiring overhead movements like swimming, weightlifting, or rock climbing. This technique is also beneficial for anyone who experiences shoulder discomfort due to poor posture or repetitive motions.

Incorporating foam rolling for your lats and teres muscles into your warm-up or cooldown routine can help release tension, improve shoulder mobility, and reduce muscle soreness. Adjust the pressure by varying your body weight or shifting the angle of your body on the roller. Regularly using this technique will promote muscle recovery, enhance shoulder stability, and improve flexibility for better performance and daily movement.

Equipment Needed: 

  • Open floor, or yoga mat
  • Foam Roller


Instructions for foam rolling your lats and teres: 

  1. Lie down with your armpit on top of a foam roller
  2. Elevate your arm overhead as far as is comfortable
  3. Rock forward and back and roll up and down looking for tender spots
  4. Focus on any particularly tender areas
  5. Roll for the prescribed amount of time then switch sides


Common Errors with foam rolling your lats:  

  • Elevate you arm overhead as much as is comfortable
  • Make sure to relax the muscle being massaged


Progressions / Regressions:

If this is too challenging:

  • Use the opposite hand to support some of your body weight

If you want more of a challenge:

  • Use a small mobility tool like a lacrosse ball but go slow

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