Foam Roll Lats-
1. Make sure to keep the foam roller close to your spine, and avoid rolling directly on your spine. 2. Avoid rolling on any sensitive areas, such as the neck and lower back. 3. If you experience any pain, stop immediately and consult a doctor.
1. Slowly roll your body up and down the foam roller, making sure to keep it centered and close to your spine. 2. Roll from your upper back, just below the shoulder blades, to the lower back, just above the waist. 3. As you roll, focus on the tight spots and hold for a few seconds until you feel the muscle relax. 4. Repeat the rolling motion for 1 to 2 minutes.
1. Take a deep breath in as you roll up and out as you roll down. 2. As you focus on the tight spots, breathe deeply and slowly to relax the muscles.
1. Lie on your back with a foam roller placed perpendicular to your spine, just below the shoulder blades. 2. Place your feet flat on the floor, with your knees bent and arms extended out to the sides.