Roll Kneeling Upper Back Rotation
On all fours with one forearm on a foam roller, roll it under the body as the upper back turns, then roll it back out.
How to do it
Setup
On hands and knees, a foam roller on the floor beside one hand, that forearm resting on it palm up.
Steps
- Roll the forearm across under the chest, letting that shoulder sink.
- Keep the hips over the knees as the upper back turns.
- Roll back out to the start; finish the side, then switch.
Common mistakes
Sitting back as the arm rolls: the hips stay above the knees throughout. Shoulder hunching up to the ear: let it sink as the arm rolls through. Rolling fast: slow passes, turning only as far as is easy.
Breathing
Exhale on each rotation.
