Foam Roller Exercise: High Lat / Under Arm Pit

A foam roller can work wonders for releasing tight lats and shoulders. Strength Training, poor posture or a combination of both can create a limitation and poor function of proper movement patterns involving the upper body. Specifically, tight lats, chest and upper back and reduce the ability of the upper spine (T-Spine) to rotate. This decrease in ROM and function puts more strain on the lower back in allowing the upper body to rotate. A tight t-spine can create serious lower back problems. I recommend NOT foam rolling either the neck or lower back. Should these be problems areas, I would seek assistance with a physio or massage therapist.

• Place the foam roller on the ground perpendicular to you. Then lie down on your side with the roller under your armpit
• Extend your bottom arm while placing your top hand on the floor in front of you.
• With your lower leg straight, cross your top leg over the other placing your foot in front of you
• You can know use your foot and hand to lift your body off the roller to regulate pressure
• Slowly roll up and down the length of the lats. Do not roll your floating ribs.
• Roll for 1-2 minutes then switch sides