Foam Roller Upper
Lie on your back with the foam roller positioned horizontally under your upper back, just below your shoulder blades. Interlace your fingers behind your head to support your neck, keeping your elbows wide.
- Equipment
- Equipment
- Difficulty
- Beginner
- Focus Area
- Back
- Injury risk
- Low
Primary muscles
- erector spinae
- rhomboids
- trapezius
Target muscles
- back
How to perform
- 1
Lie on your back with the foam roller positioned horizontally under your upper back, just below your shoulder blades.
- 2
Interlace your fingers behind your head to support your neck, keeping your elbows wide.
- 3
Engage your core slightly to protect your lower back. Gently extend your upper back over the roller, allowing your chest to open.
- 4
Slowly roll the foam roller up and down your upper back, from the base of your neck to the bottom of your rib cage, pausing on any tight spots.
- 5
Breathe deeply throughout the movement, allowing your body to relax into the stretch.
- 6
Perform 8-12 slow rolls or hold on a tight spot for 20-30 seconds before repositioning.
Safety & form
Train smart. Read these notes before adding heavy load.
