Mobility

Upper Back Roller

The Upper Back Roller is a simple yet effective exercise to relieve tension and tightness in the upper back (attaching to the shoulder blades). It involves lying on a foam roller and gently moving back and forth. It is excellent for improving flexibility and mobility, as well as for rehabilitation.
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Upper Back Roller instructions
Step-by-step instructions
1
You will need a foam roller for this exercise. Place the foam roller on the floor.
2
Sit on the floor and position the foam roller on your upper back, just below the shoulder blades.
3
Bend your knees and place your feet flat on the floor. Your hands should be behind your head to support your neck.
4
Slowly roll up and down your upper back, allowing the roller to massage your muscles.
5
If you find a particularly tight spot, pause and allow the roller to work on that area. Repeat for the desired amount of time.
You will need a foam roller for this exercise. Place the foam roller on the floor.
Sit on the floor and position the foam roller on your upper back, just below the shoulder blades.
Bend your knees and place your feet flat on the floor. Your hands should be behind your head to support your neck.
Slowly roll up and down your upper back, allowing the roller to massage your muscles.
If you find a particularly tight spot, pause and allow the roller to work on that area. Repeat for the desired amount of time.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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