Roll Upper Back
Lying back on a foam roller across the upper back, hips lifted, roll between the shoulder blades and the mid-back.
How to do it
Setup
Lying back, the roller across the upper back, knees bent, hands behind the head.
Steps
- Lift the hips and push with the feet to roll toward the shoulders.
- Roll back down only as far as the bottom of the ribs.
- Hug the chest to spread the blades and reach between them.
Common mistakes
Rolling down onto the lower back: stop where the ribs end. Pulling on the head with the hands: they only support it. Letting the hips sag to the floor: keep them lifted to steer the roller.
Breathing
Steady throughout; never held.
