Foam Roll: Upper Back
- Pro
- Beginner
- Mobility
Foam rolling the upper back is done lying back over the roller with your head supported and your hips lifted slightly off the floor. Rolling slowly between your shoulder blades and mid-back works the upper back muscles. Beginners do it at home or in the gym as a warmup, a cooldown or a recovery flow, for a set time.
- Muscles
- Upper back
- Equipment
- Foam roller
- Logged as
- Time
How to
- Lie back over the roller placed under your upper back.
- Support your head and lift your hips slightly.
- Roll slowly between your shoulders and mid-back.
- Pause on tender spots and breathe.
Form cues
- Keep your feet flat and knees bent for control.
- Cross your arms over your chest to relax your shoulders.
- Move in short, slow passes rather than long fast strokes.
Common mistakes
- Rolling moves too fast to feel anything. Slow down and roll a few inches per second.
- Hips lift too high, arching the lower back. Keep your hips low, just clear of the floor.
- Roller creeps up onto the neck. Stop rolling at the base of your neck.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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