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Foam Rolling Lats: How To And Proper Technique

foam roll lats

Latissimus Dorsi Muscle And Its’ Function

The latissimus dorsi is a vast, flat muscle across the back. It is one of the muscles responsible for scapular rotation. This muscle pulls on the inferior scapular angle to make your shoulders move. The lats are used a lot for ascent movements. 

The latissimus dorsi is also crucial when rowing and swimming. During arm and shoulder motion, the lats help keep the scapula in place against the chest. The latissimus dorsi assists the teres major and pectoralis major muscles when using the upper limb. These muscles will collaborate to adduct the shoulder, medially rotate the upper arm, and extend the shoulder joint.

In addition to connecting to the spine, the lats assist in breathing and help with lower back mobility. Like any other muscle, it may get strained and cause you a lot of discomfort. Since the lats are such a large and often used area (they are involved in almost all shoulder motions), foam rolling is an essential element of athletes’ routines. 

Why It’s Important To Foam Roll Lats?

You probably utilize your lats more than any other muscle group in your body if you visit a gym regularly. Unfortunately, not so many sportsmen care to stretch or roll their lats after long workouts. And that can cause different troubles. Are you struggling to get into a comfortable overhead position? That indicates your lats are too firm. Stretching and rolling them out is the obvious way out.

The lat foam roll is a mobility exercise that helps strengthen and stretch the back muscles. By resting on one’s side and using the grid foam roller, one may work the latissimus dorsi, the biggest back muscle, and increase its flexibility. Everyone, notably those who sit for long periods at work, should do this as part of their routine.

How To Foam Roll Lats

Follow these recommendations to achieve the best results.

  • While lying on your side, position the foam roller such that the top of your lats is touching the roller.
  • The arm that is lower on your body may be raised over your head.
  • Either leg may be bent at a 90-degree angle, or both can be straight.
  • Raise your body onto the roller and begin a slow, gentle descent.
  • A foam roller allows you to target specific muscular pain and tension areas. If you use a vibrating roller, you can hold the position for a minute to allow the vibrations to work in the needed area.
  • The action should resemble more of a swaying than a rolling motion as you sway gently from side to side.

This exercise may also be done by lying on one’s back with hands behind the head. If you have a long foam roller, lay it over your lower back and under your arms. After you’ve finished foam rolling, stretch your lats. Incorporate these mobility exercises before or after your training routine. Soon you will see improvements in your athletic performance.


Foam rolling your lats is very important in order to keep your shoulders healthy. Do it at least once a week for the best results.