Tight Lats? How To Use A Foam Roller For Your Lat Muscles


Foam rollers are proven to be helpful to relieve pain, stiffness and tightness in muscles and joints.

Foam rolling involves using a circular cylinder of high-density foam to release tightness in muscles and connective tissue by rolling your body over the foam.


The Latissimus Dorsi muscle, or lats as we commonly call it, is the muscle that is located on the back on either side of the back, and is considered to be the largest surface muscle of the body.

Lats are the big wings that swimmers have and they’re really important for pulling your arms down.

They can get really tight and sore especially after lots of pull-ups, rowing or swimming.


The first thing you need to do is to get on your side with your arm up at 45 degrees and play around with the different angles.

You might roll a little bit more towards your tummy or you might roll back a little bit, gut you want to find those sore spots in your lats and then roll up and down, and side to side.

Then, move the roller and find another place and repeat the process, rolling side to side and up and down, really getting into those muscles.

It should be fairly uncomfortable; so you want to roll around for 30 to 60 seconds and then when you find a particularly sore spot, you need to take your arm from there 90 degrees to up over your head.

It would again a little bit uncomfortable, but thinking of dragging that muscle through as you give it some compression will really help to get it moving and loosen it up.

Do this movement ten more times with 60 seconds of rolling and you should notice that your overhead range improves and that your freedom of flexibility through your thoracic spine improves as well.

Talk to anyone from our team of expert physiotherapists at Terrace Physio Plus and we will be happy to assist you if you have any questions.


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