Foam Roll Lats

Lie on your side with the roller wedged under your armpit, arm extended overhead or resting across your chest, whichever lets you relax into it. Use your bottom leg to shift your weight slowly up and down, rolling from your armpit down toward the bottom of your ribs. When you hit a tight spot, pause there and breathe instead of rolling straight through it — let the muscle release under sustained pressure rather than chasing speed. Rotating slightly forward and back as you roll reaches more of the lat than a straight up-and-down pass.