Latissimus Dorsi-SMR
Level
beginner
Force
static
Mechanic
isolation
Equipment
foam roll Category
stretching Primary Muscles
A self-myofascial release technique using a foam roll to relieve tension in the latissimus dorsi muscle and improve mobility.
Instructions
- While lying on the floor, place a foam roll under your back and to one side, just behind your arm pit. This will be your starting position.
- Keep the arm of the side being stretched behind and to the side of you as you shift your weight onto your lats, keeping your upper body off of the ground. Hold for 10-30 seconds, and switch sides.
Tips
- Apply moderate pressure to the foam roll, increasing intensity as tolerated.
- Perform slow, controlled movements to identify and release tight areas.
- Hold on tender points for an additional 5-10 seconds to increase release.
Recommended starting values
Sensible novice starting points for each goal, for a lifter aged 25–40. Scale down for smaller frames or older lifters. Treat the first set of any session as a discovery set.
| Goal | Sets | Hold |
|---|---|---|
| Gain strength | 3 | 25 s |
| Build muscle | 3 | 40 s |
| Build endurance | 3 | 1 min |
Alternatives
Exercises that target the same muscles with the same force and mechanic.
beginner stretching
beginner stretching
beginner stretching
expert stretching