The Roller Hip Lat Stretch is a stretching exercise that targets the hips and latissimus dorsi muscles. This stretch is great for improving flexibility in the hip flexors and increasing range of motion in the shoulders and upper back.
How to perform
To perform the Roller Hip Lat Stretch, follow these steps:1. Start by sitting on the floor with your legs extended out in front of you, and place a foam roller behind your back, perpendicular to your body.
2. Slowly lower yourself onto the foam roller so that your mid-back is resting on it. Keep your feet flat on the floor and your knees bent.
3. Extend your arms out to the sides at shoulder height, palms facing up.
4. Engage your core muscles and gently press your hips upward, lifting your glutes off the floor. You should feel a stretch in your hips, lower back, and lat muscles.
5. Hold the stretch for 20-30 seconds, breathing deeply and focusing on relaxing into the stretch.
6. Slowly lower your hips back down to the floor and release the stretch.
7. Repeat the stretch 2-3 times, focusing on deepening the stretch each time.
This stretch can also be modified by placing a yoga block or cushion under your head for added support and comfort. Make sure to listen to your body and only stretch to the point of mild discomfort, avoiding any sharp or shooting pain. Consult with a fitness professional or physical therapist if you have any underlying injuries or conditions before trying this stretch.
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.