Stretching your lats on the floor places the least amount of stress on your spine and other joints. It allows you to explore different movement patterns without having to worry about your balance and foot position. To perform a simple stretch in the supine position, reach your arms over your head, extending your body from your fingertips to your toes. Other floor stretches include the Downward Dog, Child's Pose and supine torso twist.
Stretching in a standing position improves your balance and core stability, which also helps you prepare for an upcoming activity or sport. A common way to stretch your lats from this position is to put your hands against a wall about shoulder-distance apart while standing with your feet the same distance apart. Bend your torso forward at your waist until you feel a stretch radiating from your armpit down to your upper hip. Other standing stretches include active torso twists, side bends with your arm overhead and touching your toes with your feet together.
Using a foam roller on your lats is like giving yourself a deep tissue massage. A cylindrical foam roller is made from a dense and firm styrofoam between 1 to 3 feet long. As you roll on it, you may find some areas in your back are more tender than others. When you roll on a tender area, hold that position and gently roll back and forth until the pain goes away. Work with a qualified fitness professional if you are new to foam rolling before doing it on your own.
Don't forget to breathe when you stretch. Focusing more on your breathing will allow you to relax and prevent your muscles from stiffening. Inhale through your nose and expand your abdomen, then exhale slowly through your mouth with your lips slightly pursed.
