Foam Roll Upper Back

Foam Roll Upper Back gif

Coach's Tips


How to Foam Roll Upper Back

Starting Position

1. Do not roll over any bones or joints.

2. Do not apply too much pressure as this can cause discomfort.

3. If you experience any pain or discomfort, stop immediately.

Proper Form

1. Slowly roll up and down the length of your upper back, from your shoulder blades to the base of your neck.

2. Roll slowly and pause when you find a tender spot.

3. Spend extra time on the tender spots and apply gentle pressure.

Breathing Technique

1. Take a deep breath in as you roll up your back.

2. Exhale as you roll down.


1. Lie on your back with a foam roller placed horizontally along your upper back, between your shoulder blades.

2. Place your feet flat on the ground, slightly wider than shoulder-width apart.

3. Place your hands behind your head for support.

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