Roll Upper Back
Gym Exercise Card
Equipment
The foam roller upper back exercise helps to relieve tension and improve flexibility in the upper back muscles. This form of self-myofascial release is beneficial for improving posture and easing discomfort caused by muscle tightness or adhesions.
How to do it
- Lie on the ground with a foam roller positioned under your upper back.
- Bend your knees and keep your feet flat on the floor, placing your hands behind your head for support.
- Gently roll the foam roller up and down between your shoulder blades, breathing evenly.
- Pause and hold on tender spots for 20-30 seconds to release tension.
- Repeat the movement for 1-2 minutes at a comfortable pace.
Muscles worked
Primary Erector Spinae
Secondary Rhomboids Trapezius Middle Fibers Trapezius Upper Fibers
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