Foam Roller Upper Back Roll
Lying on a foam roller across the upper back with arms crossed and hips lifted, rolling between the shoulder blades. Loosens the rhomboids and mid traps after rowing or long desk days.
Primary muscles
- Rhomboids
- Traps (Trapezius)
Secondary muscles
- Lower Back (Erector Spinae)
- Lats (Latissimus Dorsi)
- Sets
- 1
- Duration
- 30–60 sec
- Rest
- 0–15s
How to perform
Main muscles working (thicker lines)
Starting position
Lying on your back with a foam roller under the upper back, knees bent, feet flat and arms crossed over the chest.
Hug your shoulders to spread the shoulder blades apart.
Lift the hips so your weight rests on the roller and the feet.
Push gently with the legs to roll from the bottom of the shoulder blades up to the top of the shoulders.
Lean a little to one side at a time and pause on tender spots.
Breathing: Breathe slowly and let the upper back soften over the roller.
Coaching tips
Hug yourself
Legs drive the roll
Head relaxed but supported
Common mistakes
Rolling down onto the lower back
Letting the head hang back
Moving too fast
Safety notes
Support the head with the hands if the neck strains, and keep the roller off the lower back.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.