Latissimus dorsi SMR

Latissimus dorsi self-myofascial release (SMR) is a self-administered soft-tissue treatment for the upper body, usually using a foam roller, lacrosse ball, or other "trigger point" massage tool. By applying pressure strategically to the lat muscles of the mid back, some people find they can cause this often painful and tight area to relax or "release." Latissimus dorsi SMR is often accompanied by SMR on the pectorals or rhomboids, or by stretches that target the lats.


  1. Can encourage blood flow to the latissimus dorsi muscles
  2. May be able to temporarily increase range of motion in the shoulder or elbow joints
  3. Effective as part of a warm-up or post-workout recovery
  4. May help contribute to temporary increases in range of motion in the thoracic spine

Latissimus dorsi SMR Images


Latissimus dorsi SMR Instructions

Latissimus dorsi SMR muscle diagram
  1. While lying on the floor, place a foam roll under your back and to one side, just behind your arm pit. This will be your starting position.
  2. Keep the arm of the side being stretched behind and to the side of you as you shift your weight onto your lats, keeping your upper body off of the ground. Hold for 10-30 seconds, and switch sides.