Foam Roll Lats
Foam Roll Lats is a self-myofascial release (SMR) technique designed to relieve tension and tightness in the large back muscles. This recovery movement helps improve overhead range of motion and alleviates soreness in the latissimus dorsi.
Since the app tracks your recovery status and sleep quality via HealthKit, it can intelligently prescribe longer duration rolling sessions when your HRV is low or after heavy pulling workouts. If you log shoulder restrictions or pain during overhead movements, the AI learns to prioritize this release technique in your warm-ups. By analyzing your perceived effort and relief levels, the system optimizes the duration to ensure you're recovering effectively without over-stimulating the tissue.
Form Cues
- Lie on your side with the roller placed just under your armpit
- Extend your bottom arm straight overhead along the floor
- Use your legs and top arm to control the amount of pressure
- Roll slowly down towards the mid-ribcage
- Pause and breathe deeply on tender trigger points for 20-30 seconds
- Don't roll directly over the shoulder joint itself
- Don't roll too quickly or aggressively back and forth
- Don't hold your breath when you hit a painful spot
- Don't roll all the way down onto the lower back or floating ribs
Common Mistakes
- Rolling too fast
- Tensing up against the pressure
- Ideally avoiding the most tender spots
- Rolling onto the lumbar spine
- Holding breath during pressure
Muscles Worked
This recovery technique primarily targets the latissimus dorsi, the large wing-shaped muscles spanning your back, to release fascial restrictions that limit arm movement. It also benefits the teres major and posterior shoulder muscles, helping to restore tissue quality and improve mechanics for pulling exercises.
Primary
Secondary
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