Roll Upper Back
Description
Foam rolling the upper back is a self-myofascial release technique where you lie on a foam roller positioned across your upper back and roll back and forth, also performing extensions over the roller. It releases thoracic tightness, improves T-spine mobility, and is one of the most effective interventions for hunched posture from sitting.
Muscle Group
Equipment Required
Roll Upper Back Instructions
- Lie on your back. Place a foam roller horizontally under your upper back, just below your shoulder blades.
- Cross your arms over your chest or place hands behind your head with elbows pointing forward.
- Lift your hips off the floor.
- Slowly roll back and forth, moving the roller along your upper back from below the shoulder blades to the top of the neck.
- Pause on tight spots and apply sustained pressure.
- To extend over the roller: keep your hips down, lean back over the roller, and gently arch your upper back over it.
- Hold the extension for 10 to 20 seconds.
- Roll for 1 to 2 minutes total.
Roll Upper Back Form & Visual
Roll Upper Back Benefits
- Releases thoracic spine tightness
- Improves T-spine mobility
- Counteracts hunched posture
- Excellent before pressing or pulling exercises
- Improves breathing capacity
- Inexpensive equipment
Roll Upper Back Muscles Worked
- Erector spinae (thoracic)
- Trapezius (middle and lower)
- Rhomboids
- Latissimus dorsi (upper)
- Thoracic spine joints
Roll Upper Back Variations & Alternatives
- Foam Roll Calves
- Open Book Stretch
- Thoracic Bridge
- Lacrosse Ball Upper Back
- Foam Roller Snow Angels
