Time for some mobility talk again! Next in our mobility series are two basic exercises for the latissimus dorsi muscles, also known as "lats". These muscles are often sore among crossitters, as the training program usually includes a lot of pull-ups. Stiff lats prevent you from properly performing overhead movements, which are also widely represented in CrossFit training.

To perform the following exercises, you need, again, a foam roll and on top of that a rubber band. For the first exercise, lie on your side on the floor and place the foam roll under your armpit as shown in the pictures. Your other arm must be outstretched, your hand palm facing slightly towards the ceiling. Use your other arm to keep you in balance and elevate your hip a bit to get pressure on the right muscles. Keep your other knee bent and use your legs to roll on your side. First lean forward (chest towards the floor) and then lean back (back towards the floor). When you don't feel that you progress, move the roller lower towards your hip.

The second exercise is stretching the same muscle group. Attach the rubber band somewhere high, for instance, the rig at your gym. Grab the rubber band as shown in the pictures, take a few steps back and lean forward against the opposite leg. To find the right position and to reach the right muscles can be a bit tricky at first, so try different variations. The stretch can be either a long and a deep one to recover your muscles or an active stretch to prepare you for a workout.

Repeat the stretch for your other side by switching hands.

If you're interested in getting a rubber band for doing mobility or assisted pull ups at home, Rogue Fitness has some of very good quality.

For more mobility exercises you can check out MobilityWOD's Youtube channel or use a pre-made list on WODconnect.