Lacrosse Ball - Lats
The Lacrosse Ball Lat Release is a targeted self-myofascial release technique designed to break up muscle knots and tension in the latissimus dorsi. By applying focused pressure to the side of the back, this exercise improves overhead shoulder mobility and alleviates tightness under the armpit.
The AI optimizes your recovery by analyzing your training load, specifically tracking volume from 'pull' exercises like rows and pull-ups to prescribe this release when your lats are fatigued. By monitoring your HRV and sleep quality, the app determines the optimal duration for this mobility work to ensure your nervous system recovers alongside your muscles. It also learns from your subjective pain feedback, suggesting this specific release if you tend to report shoulder stiffness after heavy back days.
Form Cues
- Place the ball on the fleshy lat muscle
- Breathe deeply to encourage relaxation
- Move your arm slowly overhead
- Pause and hold on tender spots
- Support your head with your hand
- Don't roll directly on the rib bones
- Don't hold your breath during pressure
- Don't tense the shoulder being worked
- Don't rush through the movement
Common Mistakes
- Rolling too quickly
- Tensing up against the pain
- Placing ball on the rib cage
- Holding breath
- Applying too much pressure immediately
Muscles Worked
This release technique primarily targets the Latissimus Dorsi and Teres Major, helping to resolve trigger points that restrict overhead range of motion. By loosening these large back muscles, you can improve scapular mechanics and reduce strain on the shoulder joint during pressing and pulling movements.
Primary
Secondary
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