Unstick those lats so your overhead reach actually shows up.
Roll slow and stay relaxed, you can't release a muscle you're tensing.
Rolling your lats targets the big sheet of muscle running from your armpit down the side of your back, tissue that gets stiff from rows, pulldowns and long days at a desk. Working one side at a time with your arm overhead puts the lat on stretch while the roller applies slow pressure, which helps free up your overhead reach. That makes it a smart primer before pressing, pull-ups or anything where a tight lat drags your shoulder out of position.
The lat is a big, hard-working muscle that rarely gets direct pressure, so tender spots are normal at first. Ease into it, breathe, and the sensitivity usually settles after a few sessions.
Before is the sweet spot if overhead mobility is your issue, a minute per side before pressing or pull-ups helps your reach. After training or on rest days works fine for general stiffness.
Around 30 to 60 seconds per side is plenty. Roll slowly from the armpit down the side of your back, pause on tight spots for a few breaths, then switch.
