Roll Upper Back

Muscles worked

Setup

1. Place a foam roller on the floor and sit in front of it with your knees bent and feet flat.
2. Lean back so the roller is positioned horizontally across your mid-back, just below the shoulder blades.
3. Support your head gently with your hands or cross your arms over your chest to pull the shoulder blades apart.
4. Lift your hips off the floor so your weight is supported by your feet and the roller.

How to do it

1. Use your legs to slowly push and pull your body over the roller, moving from the middle of your back to the top of your shoulders.
2. Inhale as you roll toward your head and exhale as you roll back toward the mid-back.
3. Maintain a slow, steady tempo, taking approximately 3-5 seconds to roll the length of the upper back.
4. When you find a particularly tight or tender spot, pause and hold the pressure for 20-30 seconds while breathing deeply.

Form checklist

• Keep your core braced to prevent your lower back from arching excessively.
• Avoid rolling onto the neck (cervical spine) or the lower back (lumbar spine).
• Keep your chin slightly tucked to maintain a neutral cervical spine.
• Ensure your hips stay elevated to maintain consistent pressure on the roller.

Pro tips

• To better target the rhomboids, 'hug' yourself by grabbing opposite shoulders; this moves the shoulder blades out of the way so the roller hits the deeper muscles.
• Lean slightly to the left or right to focus the pressure on one side of the spine at a time for more targeted release.
• Focus on deep, diaphragmatic breathing to help the nervous system relax and allow the muscles to release.

Make it harder

• Extend your arms straight overhead to increase the leverage and intensity of the stretch on the thoracic spine.
• Use a firmer foam roller or a vibrating roller to reach deeper layers of muscle tissue.

Frequently asked

What muscles does the roll upper back work?

The roll upper back primarily targets the lats, rhomboids, and trapezius, and also works the abs and obliques as secondary muscles.

What equipment do you need for the roll upper back?

The roll upper back uses foam roller.

Is the roll upper back good for beginners?

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

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