Roller Side Lat Stretch

Setup

1. 01Lie on your side with a foam roller placed under the armpit area.
2. 02Extend the bottom arm overhead with the thumb rotated up.
3. 03Stack or stagger the legs for balance and keep the trunk long.
4. 04Support yourself lightly with the top hand on the floor.

Execution

1. 01Let your body weight sink onto the roller under the lat.
2. 02Roll slowly from the armpit toward the mid ribcage a few inches at a time.
3. 03Pause on tender spots and take two or three slow breaths.
4. 04Rock slightly forward and back to work different fibers of the lat.
5. 05Switch sides and repeat for the same amount of time.

Checkpoints

• -Pressure stays on the muscle beside the ribs, not directly on the ribcage or armpit joint.
• -The bottom arm stays reaching overhead to keep the lat on stretch.
• -Breathing stays slow and unforced on tender spots.
• -Movement is slow and controlled, not fast scrubbing.

Common mistakes

• -Rolling too fast to tolerate the discomfort.
• -Placing the roller directly in the armpit or on the shoulder joint.
• -Holding the breath and tensing against the pressure.
• -Skipping the overhead arm position, which slackens the lat.