Foam Roll Upper Back | Gymacetamol

Muscles Worked

Primary

Back

Quick Cues

1

Lie on the roller

2

Roll along your upper back

3

Pause on tender spots

4

Cross arms for pressure

Equipment Needed

Foam Roller

Lie on your back with a foam roller under your upper back, just below your shoulder blades.
Bend your knees and keep your feet flat on the floor.
Cross your arms over your chest or place your hands behind your head.
Lift your hips slightly and roll from the mid-back up to the base of your neck.
Pause on any tight spots for 20-30 seconds.
Avoid rolling your lower back (keep the roller on the upper and mid-back only).
Roll for the desired duration.

Common Mistakes

Rolling too quickly over the muscles

Rolling directly on the spine

Not spending enough time on tight spots

Pro Tips

Place a lacrosse ball against a wall and lean your chest into it

Roll around to find trigger points in the pec major and minor

Spend extra time near the shoulder attachment where tension builds up

Your Progress

Variations

Doorway Chest Stretch

Foam Roll Upper Back

Pec Deck Stretch