Roll Middle Back Lying on Floor
Description
The roll middle back lying on floor is a self myofascial release drill for the thoracic spine. Lying back with a foam roller across the mid back releases tightness from heavy training and prolonged sitting and improves overhead mobility.
Muscle Group
Equipment Required
Roll Middle Back Lying on Floor Instructions
- Lie on the back with the knees bent and feet flat.
- Place a foam roller across the mid back.
- Cross the arms over the chest or place hands behind the head.
- Brace the core and keep the hips lifted.
- Roll the mid back slowly along the roller.
- Pause on tender spots for several breaths.
- Allow the upper body to fall back over the roller for extension.
- Continue for the working time.
Roll Middle Back Lying on Floor Form & Visual
Roll Middle Back Lying on Floor Benefits
- Releases the mid back.
- Improves thoracic mobility.
- Useful for posture.
- Reduces upper back tightness.
- Joint friendly release.
Roll Middle Back Lying on Floor Muscles Worked
- Trapezius
- Rhomboids
- Erector spinae
Roll Middle Back Lying on Floor Variations & Alternatives
- Foam Roll Upper Back
- Cat Cow
- Thoracic Extension
- Childs Pose
