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Self-Myofascial Release Lats

by Anthony Carey, MA

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Self-myofascial release for the lats. The lats are a very important and crucial muscle group as they connect the upper extremity to the axial skeleton. They attach down in the lower back to the fascia. Start by lying sideways with one arm extended over the foam roller. Make sure your hand is turned out so that you're externally rotated and lie down so that you're getting at the attachment points of the lats underneath the arm, as well as getting along the lateral scapular border. Sometimes you move up and back on the foam roller trying to get some of those points, but you can also tip the body forward a little bit or lean back so you hit more along the scapular region. That general area will find some very sensitive points that you will want to stay on for 20 to 30 seconds or until you feel about a 50% decrease in sensitivity. If you want to progress this and make it a little bit more intense, use a tennis ball and lie on the tennis ball on those same locations where the pressure is greater. If you want to regress and make it easier, you could use something that dissipates the forces a little bit better like a medicine ball.

About the Presenter

Anthony Carey, MA

Anthony Carey, MA IDEA Author/Presenter

Anthony Carey, MA, owns Function First in San Diego, California. He holds a master?s degree in biomechanics and athletic training, and is an internationally-recognized speaker on biomechanics, posture, motor control and musculoskeletal pain and function. As a best-selling author, his work has been featured in the New York Times and Time Magazine. Anthony is also the inventor of the Core-Tex.