Roll Middle Back Lying On Floor

Muscles worked

Setup

1. Sit on the floor with your knees bent and feet flat, placing a foam roller behind you perpendicular to your spine.
2. Lie back so the roller is positioned at the level of your mid-back, just below the shoulder blades.
3. Cross your arms over your chest to pull the shoulder blades apart, or lightly support your head with your hands without pulling on your neck.

How to do it

1. Lift your hips off the floor so your weight is supported by your feet and the foam roller.
2. Use your legs to push and pull your body, rolling from the middle of your back up to the top of your shoulders.
3. Inhale as you roll toward your neck and exhale as you roll back down toward the mid-back.
4. Maintain a slow, steady tempo, moving about one inch per second.

Form checklist

• Keep your core braced to prevent your lower back from arching excessively.
• Stop the roller at the top of the shoulders; do not roll onto the neck.
• Avoid rolling onto the lower back (lumbar spine) where there is no rib cage for support.
• Keep your chin tucked slightly to maintain a neutral cervical spine.

Pro tips

• To maximize the stretch on the middle traps, 'hug' yourself as tightly as possible to move the shoulder blades out of the way.
• When you find a particularly tender spot (trigger point), stop and hold for 20-30 seconds while breathing deeply to allow the muscle to release.
• Lean slightly to the left or right to focus the pressure on the muscle belly of one side at a time.

Make it harder

• Extend your arms straight overhead (Y-position) while rolling to increase the leverage and pressure on the thoracic extensors.
• Lift one leg off the floor to shift more body weight onto the roller for deeper tissue penetration.

Frequently asked

What muscles does the roll middle back lying on floor work?

The roll middle back lying on floor primarily targets the trapezius, and also works the abs, erector spinae, and obliques as secondary muscles.

What equipment do you need for the roll middle back lying on floor?

The roll middle back lying on floor uses foam roller.

Is the roll middle back lying on floor good for beginners?

Yes. The roll middle back lying on floor is a beginner-friendly movement and a strong foundation to build on.

Related exercises

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• Around The World Superman HoldIntermediate · erector spinae, glutes, hamstrings, lats, and trapezius
• Back LeverAdvanced · erector spinae, glutes, hamstrings, lats, pectorals, and trapezius