1. Begin by placing a foam roller on the floor.
2. Lie on your side with the foam roller positioned under the side of your hip.
3. Extend the arm of the side you're lying on above your head to create a straight line from your hand to your feet. This will stretch the latissimus dorsi muscle.
4. Use your opposite hand to stabilize your body by placing it on the floor in front of you.
5. Keep your legs straight and your feet together for balance.
6. Gently roll your hip over the foam roller in a small, controlled motion to massage the muscle tissue.
7. While rolling, focus on relaxing the muscles to deepen the stretch.
8. Hold the stretch for 20-30 seconds, or perform small rolls for the same duration.
9. After completing the stretch on one side, switch to the opposite side and repeat the process.
Remember to perform the stretch in a controlled and smooth manner, avoiding any jerky movements or excessive pressure that could cause discomfort or injury. Stretch to the point of tension, not pain.
---
