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Using a foam roller on the latissimus dorsi

This is an excerpt from Complete Guide to Foam Rolling-2nd Edition by Kyle Stull.

The latissimus dorsi covers the majority of the back. However, most of the back is somewhat sensitive. Therefore, it is best to target the area near the arm.

To begin, lie on your side on a flat, comfortable surface. Stack your legs, and add a slight bend so your hips and knees are relaxed. Then, place the foam roller under your latissimus dorsi, which is about midway up your rib cage, while still sharing some pressure with your shoulder blade. Begin rolling up and down until you find a tender spot and hold (see figure 9.3a). While holding, perform the arm sweep by reaching your arm directly in front of your body. I typically recommend rotating your shoulder so your palm is facing up because this is often more comfortable. Next, keep the muscle pinned and sweep your arm upward, toward your head, until the shoulder is fully flexed (see figure 9.3b). If there is any pain in your shoulder joint while sweeping, you don’t have to go all the way. Move your shoulder only as far as is comfortable, realizing there may naturally be some discomfort from the foam roller.

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