Sit on the floor with a foam roller under your upper back, around the base of your shoulder blades. Bend your knees, feet flat, and cross your arms over your chest or support your neck with your hands.
Execution
Lift your hips slightly and roll slowly from the base of your shoulder blades to the top of your shoulders, pausing on tight spots to release tension.
Equipment required
Foam Roller
Target muscles
Back, Trapezius
More Detailed Information
Foam Roller Upper Back
How to Do:
Starting Position: Sit on the floor and place a foam roller horizontally under your upper back, roughly at the base of your shoulder blades. Bend your knees with feet flat on the floor.
Positioning: Cross your arms over your chest or place your hands behind your head to support your neck. Keep your core engaged to avoid overarching the lower back.
Movement: Gently lift your hips and roll back and forth along the upper back, moving from the base of the shoulder blades up to the top of the shoulders. Pause on any tight or sore areas to allow the roller to work into the muscle.
Breathing: Inhale deeply while rolling and exhale to release pressure on tight areas.
Benefits:
Foam rolling the upper back provides several benefits:
Tension Relief: Releases built-up tension in the upper back, easing discomfort and stiffness.
Posture Improvement: Helps to counteract poor posture, especially from prolonged sitting or forward-slouching.
Enhanced Mobility: Increases shoulder and upper back range of motion, essential for maintaining flexibility.
Better Circulation: Boosts blood flow to the muscles, promoting faster recovery and reducing muscle soreness.
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