The Roller Side Lat Stretch is a dynamic stretch that targets the latissimus dorsi muscles on the sides of the back and promotes flexibility in the upper body.
How to perform
To perform the Roller Side Lat Stretch, follow these steps:1. Begin by lying on your side with the foam roller positioned vertically along your side, underneath your armpit.
2. Place your bottom arm on the floor in front of you for support, and extend your top arm overhead with your palm facing down.
3. Engage your core muscles to stabilize your body and maintain a neutral spine.
4. Slowly roll your body over the foam roller, moving from your armpit to your hip, allowing the roller to massage and stretch your latissimus dorsi muscle.
5. Take deep breaths as you roll back and forth along your side, focusing on relaxing and lengthening the muscle.
6. Repeat on the other side, switching the foam roller to your opposite side and performing the stretch in the same manner.
7. Perform 8-10 repetitions on each side, or as needed to feel a good stretch in your latissimus dorsi muscles.
8. Remember to listen to your body and avoid any excessive discomfort or pain while performing the Roller Side Lat Stretch. Adjust the pressure and intensity as needed to suit your individual flexibility and comfort level.
Equipment required
Roller
Roller equipment consists of cylindrical foam or plastic rollers that are used for self-myofascial release, also known as foam rolling. This type of exercise tool is commonly used for self-massage to release muscle tightness, improve blood circulation, and increase mobility. Foam rollers are often utilized in warm-up and cool-down routines for activities such as running, weightlifting, and yoga to help reduce muscle soreness and prevent injury.