Roll Upper Back
How to do it
Starting position
- Lie on your back with your knees bent and place a foam roller horizontally under your upper back.
- Support your head with both hands or cross your arms over your chest.
- Lift your hips slightly.
Movement
- Push and pull your body with your legs to slowly roll between your shoulder blades.
- If you find a tight spot, you can pause there for a few seconds.
- When finished, lower your hips to the floor and get up.
Breathing
Don't hold your breath while rolling; breathe comfortably.
Cautions
- Do not roll down to your lower back.
- If you feel numbness or tingling, stop immediately.
- Rolling too fast
Exercise info
| Primary muscles |  Upper back |
|---|---|
| Equipment |  Foam roller |
| Movement pattern | Stretching |
| Recommended time | 30 sec–1 min |
Related exercises
Foam Roller Shoulder Blade Reach Lying on FloorHarderFoam Roll RhomboidsHarderStanding Scapula RotationSimilar exerciseQuadruped Thoracic RotationSimilar exerciseHip Circle RotationSimilar exerciseRoll Ball RhomboidSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.