Latissimus Dorsi-SMR

Latissimus Dorsi-SMR is a tissue preparation - latissimus dorsi self-myofascial release exercise involving Latissimus dorsi. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Latissimus dorsi
Secondary muscles: Teres major, Posterior deltoid
Exercise type: Tissue preparation - latissimus dorsi self-myofascial release

Exercise technique

Position
Lie partly on your side with the roller beneath the muscular line just behind the armpit.
Arm
Extend the treated-side arm comfortably upward and sideways.
Support
Share pressure through the other hand and your feet.
Weight transfer
Turn your torso slightly toward the roller.
Placement
Do not directly compress the hollow of the armpit or hard rib prominences.
Hold
Pause briefly with light pressure on the muscle and breathe calmly.
Exit
Transfer weight to your supports, remove the roller and switch sides.

Key technique points

Start with low pressure.
Do not press directly into the armpit hollow.
Choose arm angle according to shoulder comfort.
Avoid hard pressure on the ribs.
Keep your neck comfortably supported.
Use small position changes.

Common mistakes

Releasing full bodyweight

Do not load the sensitive side torso uncontrollably.

Compressing the armpit

Do not press the roller into the hollow containing nerves and vessels.

Loading the ribs

Do not pause on a bony prominence instead of muscle.

Forcing the shoulder

Do not pull your arm beyond its comfortable range.

Turning quickly

Do not swing and slide your torso over the roller.

Holding the breath

Do not completely restrict rib movement under side-torso pressure.

Frequently asked questions