Roll Upper Back Exercise Guide
Exercise Profile
- Target
- Upper Back
- Equipment
- Roll
- Body Part
- Back
- Primary Muscle
- Upper Back
- Secondary Muscles
- Trapezius, Rhomboids
- Intensity
- low
- Category
- mobility
- Skill Level
- beginner
- Estimated Calories
- 2
- Alternate Names
- Back Roller Stretch, Foam Roll Upper Back
How to: Roll Upper Back
- Sit on the floor with your knees bent and feet flat.
- Position the roll behind your upper back.
- Lean back onto the roll and hug your arms across your chest.
- Gently roll back and forth, focusing on tight areas.
- If you find tight spots, pause and hold the pressure for a few seconds.
Common Mistakes
- Rolling too quickly can reduce effectiveness.
- Not engaging core muscles for stability.
- Failing to breathe deeply during the stretch.
Modifications
- Use a softer roll if you feel discomfort.
- Perform the roll while seated if necessary.
Tips
- Keep your movements slow and controlled for maximum benefit.
- Focus on relaxing your shoulders and neck while rolling.
- Engage your core to stabilize your spine.
Roll Upper Back Alternatives
Tags
back
stretching
mobility
rehab
relaxation
flexibility