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Exercise overview
Training details
Upper Back
Equipment
Foam Roller
Sets × time
2 × 30 sec
Rest
20 sec
How to perform it
Step-by-step instructions
- 01Lie on your back with the roller across the thoracic spine and support your head with both hands.
- 02Keep your hips lightly grounded or raise them only enough to reposition the roller safely.
- 03Gently extend the upper back over the roller while keeping the ribs controlled and the neck supported.
- 04Return to neutral, move the roller a small distance up or down, and repeat at another thoracic segment.
- 05Stay between the bottom of the rib cage and the upper back, avoiding the neck and lumbar spine.
Use this exercise in a plan