Videos
Instructions
- Lie on your side with a foam roller placed under your armpit, slightly below the shoulder.
- Bend your knees and use your legs for support and to control pressure.
- Extend your top arm overhead to expose the side of your torso.
- Slowly roll along the side of your back, from below the armpit down to mid-back.
- Pause on tight spots and hold gentle pressure for a few seconds.
- Switch sides and repeat.
Technical tips
- Move slowly and with control to target muscle tension.
- Avoid rolling directly on the ribs or shoulder joint.
- Keep core engaged to stabilize your body position.
Breathing tips
- Inhale deeply before rolling.
- Exhale slowly as you apply pressure to tense areas.
- Maintain steady breathing to encourage muscle relaxation.
Medical restrictions
- Recent shoulder injury
- Severe lower back pain
- Rib fractures or intercostal strain
- Recent thoracic surgery
Description
The Lower Back Side Roll is a foam rolling exercise designed to release tension in the lats, serratus anterior, and lower back region. This self-myofascial release technique uses controlled bodyweight pressure to target tight fascia and muscles along the side of the torso. By rolling slowly over the foam roller, individuals can help improve shoulder mobility, reduce muscular stiffness, and enhance recovery after strength training or athletic activity. This exercise is particularly beneficial for athletes and fitness enthusiasts who perform overhead movements such as pull-ups, swimming strokes, or presses, as it addresses the latissimus dorsi, a muscle often tight from repetitive use. The side roll also improves flexibility around the ribcage and supports better posture by reducing restrictions that limit thoracic extension. Performing this regularly can ease discomfort in the mid-back and shoulders, while also preparing the body for more dynamic movements. The Lower Back Side Roll is beginner-friendly and requires only a foam roller and a yoga mat for comfort. It is an excellent addition to warm-up routines, cooldown recovery sessions, or mobility-focused workouts. Suitable for fitness, yoga, and Pilates, it provides both relaxation and functional benefits. When performed correctly, it promotes circulation, aids in muscular recovery, and supports long-term joint health and performance.
What muscles does the Lower Back Side Roll target?
The Lower Back Side Roll primarily targets the lats while also releasing tension in the serratus anterior and lower back muscles.
What are the benefits of doing the Lower Back Side Roll?
This exercise improves shoulder mobility, reduces back tightness, enhances posture, and speeds up muscle recovery after training.
What is the most common mistake in the Lower Back Side Roll?
The most common mistake is rolling too quickly or directly over the ribs, which reduces effectiveness and can cause discomfort.
Is the Lower Back Side Roll safe for shoulder and back pain?
Yes, when performed correctly, it is safe and beneficial for mild stiffness. However, those with acute injuries or severe pain should consult a professional first.
How does the Lower Back Side Roll compare to the Upper Back Foam Roll?
The Lower Back Side Roll targets the lats and side torso, while the Upper Back Foam Roll focuses more on the thoracic spine and traps, making each exercise complementary.