Roll Middle Back Lying on Floor
Lying on the back with a foam roller across the middle of the back, the feet push the body so the roller travels between the shoulder blades and the bottom of the ribs.
How to do it
Setup
Lying on the back, the roller across the back under the shoulder blades, knees bent, feet flat, arms crossed over the chest.
Steps
- Lift the hips a little and push with the feet to roll up and down the middle back.
- Hug the arms tighter to spread the shoulder blades and reach the muscle between them.
- Pause on a tight spot and breathe until it eases.
Common mistakes
Rolling down onto the lower back: stop at the bottom of the ribs. Hands pulling on the head: cross the arms instead and keep the neck long. Racing up and down: slow passes and short pauses.
Breathing
Steady throughout; never held.
