Roll Middle Back Lying on Floor Exercise Guide
Exercise Profile
- Target
- Erector Spinae
- Equipment
- Roll
- Body Part
- Back
- Primary Muscle
- Erector Spinae
- Secondary Muscles
- Rhomboids, Latissimus Dorsi
- Intensity
- low
- Category
- mobility
- Skill Level
- beginner
- Estimated Calories
- 2
- Alternate Names
- Back Roll, Thoracic Roll
How to: Roll Middle Back Lying on Floor
- Begin by lying on your back with the roll positioned under your mid-back.
- Bend your knees and keep your feet flat on the floor.
- Use your feet and hands to gently roll your body back and forth over the roll.
- Focus on relaxing your back muscles as you roll.
- Continue for 1-3 minutes, breathing deeply.
Common Mistakes
- Rolling too fast, which can lead to injury.
- Not maintaining proper body alignment during the roll.
Modifications
- Use a softer roll to reduce pressure.
- Perform the exercise with a partner for assistance.
Tips
- Keep your torso relaxed while rolling to avoid tension.
- Adjust the pressure on the roll to suit your comfort level.
Roll Middle Back Lying on Floor Alternatives
Tags
stretching
back
mobility
erector spinae
rhomboids
latissimus dorsi