Demo & instructions
Foam Roll Upper Back
Also known as: Upper-Back Foam Rolling, Mid-Back Roll
Instructions
A face-up drill where you lie across a foam roller at shoulder-blade height, lift your hips, and glide slowly along your upper back. A comfortable way to get the upper back moving before pressing or pulling.
- Movement
- Mobility
- Type
- Isolation
- Level
- Beginner
- Typical range
- 30–90 sec
Setup
- 1Sit on the floor, place the roller behind you, and lie back so it sits across your upper back near the bottom of the shoulder blades.
- 2Bend your knees with feet flat, and either hug your arms across your chest or support your head lightly in your hands.
Execution
- 1Press through your feet to lift your hips a few centimetres off the floor.
- 2Walk your feet to push and pull your body so the roller travels slowly up toward the tops of the shoulders.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
