The latissimus dorsi (lats) is the largest muscle in the upper body, playing a significant role in movement and posture. This broad, flat muscle connects the arm to the spine and the pelvis, involving it deeply in pulling, reaching, and rotating movements. When tension develops, it can restrict shoulder mobility and cause discomfort that radiates across the back and down the arm. Learning how to properly massage the lats is a practical way to relieve this tightness and restore a comfortable range of motion. This guide provides detailed techniques for self-application and partner work to target the muscle effectively.
Locating the Latissimus Dorsi
The latissimus dorsi is a triangular muscle that covers a large portion of the back, forming a broad, muscular sheet. It originates broadly across the lower spine, pelvis, and lower ribs, allowing it to influence both the shoulder and the lower back. The muscle fibers converge as they travel up the side of the torso toward the armpit before inserting onto the front of the humerus (upper arm bone).
To locate the lats, place your hand on the side of your back, just below the armpit. Contract your arm by pulling your elbow toward your side. The prominent, thick band of tissue you feel bulging is the free edge of the latissimus dorsi.
Tension often accumulates in two primary areas: the upper axillary region near the armpit and the lower lateral portion near the waist. The axillary trigger point, located close to the shoulder blade, can refer pain down the inner arm. The lower lateral trigger point may cause discomfort that spreads toward the pelvis and the side of the torso.
Identifying these tender spots, often felt as taut bands or “knots,” is necessary before applying any massage technique. Palpating the muscle while gently moving the arm helps distinguish the muscle fibers from surrounding structures. Focus the work on the most restricted or tender areas.
Step-by-Step Self-Massage Methods
Self-massage of the lats is effective because it allows precise control over pressure and angle. The foam roller is the most common tool, offering broad coverage and adjustable pressure for this large muscle area. To begin, lie on your side with the roller positioned perpendicular to your body, placing it under your armpit on the side you are treating.
Extend the treated arm overhead and use your forearm and legs for support, angling your body slightly backward. This ensures the roller contacts the lat, not just the ribs. Slowly roll back and forth, moving from the armpit down to the middle of your torso.
When a particularly tender spot is found, stop rolling and hold sustained pressure for at least 30 seconds to encourage the tissue to release. For more localized and intense pressure, especially near the narrow insertion point near the armpit, a massage ball or lacrosse ball is a better option. Position the ball between your lat and a wall, leaning your body weight into the ball to pin the muscle.
You can also lie on the floor for maximum leverage, targeting specific knots that the roller cannot reach. Once the ball is on a tender spot, deepen the release through active movement by slowly sweeping your arm across the floor, moving it from in front of you to overhead. This active release technique involves pinning the tissue while it is lengthened, which is often more effective than simple static rolling.
For small, specific knots along the muscle’s edge, use your opposite hand’s thumb or fingertips. Apply direct, sustained pressure, moving in short strokes along the direction of the muscle fibers.
Techniques for Partner Massage
Partner massage allows for deeper penetration and greater relaxation, as the recipient does not have to expend energy applying pressure. The most effective position is lying prone (face down) or side-lying, with the arm slightly abducted (moved away from the body). This positioning exposes the lateral border of the lats, helping the partner access the muscle where it wraps around the rib cage and connects to the shoulder.
The partner should use a broad surface, such as a forearm or the heel of their hand, to apply a slow, sustained stroke across the large surface area of the lats. Begin near the lower back and sweep upward toward the armpit, following the grain of the muscle fibers. This broad application of force is effective for covering the entire width of the muscle.
For deep tissue work, the partner can utilize the elbow to apply focused pressure on trigger points, particularly in the superior fibers near the shoulder blade. When applying pressure to a specific knot, the partner can ask the recipient to gently move their arm into abduction or rotation. This technique, known as myotonic release, combines compression and movement to help release chronic adhesions.
The partner should also use their fingers or thumbs to carefully work into the taut muscular tissue near the rib cage and the inner edge of the shoulder blade. Throughout the session, the partner must maintain clear communication with the recipient to ensure the pressure remains within a comfortable limit.
Applying Pressure Safely and Post-Massage Steps
When performing deep tissue work on the lats, safety is necessary to prevent injury or bruising. Pressure should be firm enough to feel a productive release, but it should never be sharp, numbing, or cause you to hold your breath. If the pressure causes a radiating or electrical sensation, a nerve may be irritated, and the pressure must be immediately reduced or redirected.
Avoid applying direct, intense pressure onto bony landmarks, such as the spine, the shoulder blade, or the ribs. The focus should remain on the thick, fleshy belly of the muscle and its tendinous attachments. If you have an acute injury, severe bruising, or any pre-existing medical condition, consult a healthcare professional before attempting deep massage.
Following any massage session, immediate hydration is highly recommended, as increased fluid intake helps to flush metabolic byproducts released from the muscle. Avoid strenuous activity or heavy exercise for at least 24 hours to allow the newly relaxed muscle tissue to recover and adapt.
Gentle stretching is also beneficial post-massage to encourage the lats to settle into their new, longer resting length. Simple side bends or overhead reaches, held briefly and performed without bouncing, can help lengthen the muscle. If you experience lingering soreness 24 hours after the massage, a short application of ice to the area can help reduce localized inflammation.