Fitwirr

Iron out the knots the lats with a roller

Performing self-myofascial release with a foam roller before and after your workout is a great way to aid recovery and decrease muscle soreness.

Think of a foam roller as poor man’s (or woman's) masseuse.

After a hard workout session, a few minutes with the roller can be simply a soothing reward.

In the past, I’ve discussed the topic at length, detailing the benefits of foam rolling, along with with tips on how to foam roll and how to pick a foam roller that is right for you.

In case you haven't gotten a chance to read that, here is a quick recap. 

How to foam roll is simple; you position your muscles across the roller and gently let your roller roll under the body part or hold it where you feel tightness.

By using your body weight to massage them, it reduces muscle tension and increases flexibility.

A study published in the Journal of Sports Rehabilitation found that foam rolling significantly eases muscle tension and increases a range of motion. Furthermore, the combination of static stretching and foam rolling led to the greatest flexibility improvements.

Today's post is about how to properly foam roll your lats.

Just like the IT-band, many people find this area to be very tender and sore, especially after doing back exercises to work the "back muscles”.

Particularly, lats (latissimus dorsi ) being the largest muscle in the back and responsible for a lot of movements, like lifting your arms up and down and stabilizing the spine, performing lat exercises like the "wide grip pull down” that engages the entire back may lead to soreness in the targeted area. 

Put it simply, any heavy load of work can lead to muscle soreness and tightness in the lats. 

Foam rolling the lats has been proving to be effective in ironing out those knots. 

How to foam roll your lats

  1. Lie on your side on the floor with the foam roller under your armpit and extend your arm away from your body above your head. 
  2. Slowly roll back and forth to find a tender spot. Hold on tender spots for 30-60 seconds until the discomfort is reduced. 
  3. Switch sides and repeat.

Exercise Table

Reps Sets Level Location
30-60 secs hold 1 Easy Gym or Home

There you have it! Just by spending a few minutes on the foam roller after a hard workout can help ease the soreness and tender spots in your lats.

Leave us a comment below to let us know how you felt after foam rolling the lats.





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