1. Lay on your side with a foam roller placed under your armpit and perpendicular to your body.
2. Extend the arm on the side you are rolling above your head; your body should form a straight line from ankles to wrist.
3. Place your other hand on the ground in front of you for support and control.
4. Keep your legs extended, and the foot of your top leg can be placed on the ground for support.
5. Slowly roll your body so the foam roller moves down from the armpit towards the waist and back up. Focus on rolling along the side of your back where the lat muscles are located.
6. Pause and apply more pressure on any particularly tight or sore spots.
7. Roll for 30 seconds to 2 minutes, according to your comfort and need for muscle release.
8. Switch to the other side and repeat the process for your other lat.
Note: Maintain a relaxed breathing pattern throughout the exercise. Adjust the pressure by using your supporting hand and leg to lift your body slightly, if needed.
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