Floor Lying Mid-Back Roll
Release mid-back tension! This simple foam rolling exercise improves mobility and reduces stiffness.
The Floor Lying Mid-Back Roll mainly works the traps, with help from the lower back. You'll need: foam roller.
Required Equipment
Floor Lying Mid-Back Roll Muscles Worked
Primary
Mid Traps (trapezius, middle fibers)
Secondary
Spinal Erectors (erector spinae)
Floor Lying Mid-Back Roll Variations and Alternatives
How to do the Floor Lying Mid-Back Roll
Begin by placing a foam roller on the ground and sitting in front of it.
Lie back with the foam roller positioned under your middle back, knees bent, and feet flat on the floor.
Place your hands behind your head or across your chest for support. Avoid pulling on your neck.
Engage your core and lift your hips off the ground, entering a bridge position.
Using your legs, gently roll your body back and forth over the foam roller, from the base of your rib cage to the top of your shoulder blades.
Focus on the middle of your back, but avoid rolling over the lower back and the neck.
Roll slowly and smoothly, pausing on any particularly tight or sore areas.
Breathe deeply and maintain control throughout the movement.
Continue rolling for the desired duration or number of repetitions.
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Floor Lying Mid-Back Roll FAQs
What muscles does the Floor Lying Mid-Back Roll work?
The Floor Lying Mid-Back Roll mainly works the traps, with help from the lower back. The main muscles are the trapezius.
What equipment do you need for the Floor Lying Mid-Back Roll?
Foam roller.
What are some Floor Lying Mid-Back Roll variations and alternatives?
Similar exercises include the Foam-Roll Chest Alternative, Foam-Roll Upper-Back, Foam-Roll Floor Lat Mobilization and Foam-Roll Lower-Back Mobilisation.
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