Foam-Roll Upper-Back
Release upper-back tension with a foam roller! Target tight spots, improve mobility, and feel relief.
The Foam-Roll Upper-Back mainly works the back, with help from the traps. You'll need: foam roller.
Required Equipment
Foam-Roll Upper-Back Muscles Worked
Primary
Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Upper Traps (trapezius, upper fibers); Mid Traps (trapezius, middle fibers)
Foam-Roll Upper-Back Variations and Alternatives
How to do the Foam-Roll Upper-Back
Begin by lying on your back with your knees bent and feet flat on the floor.
Place a foam roller underneath your back, positioned below your shoulder blades.
Cross your arms over your chest or place them behind your head to open up the shoulder area, and thus better target the rhomboids.
Lift your hips off the ground so your weight is supported by the foam roller and your feet.
Gently roll back and forth slowly to apply pressure across the upper back, between the shoulder blades, effectively targeting the rhomboids.
Pause and hold on areas that feel especially tight or tender for several seconds before continuing to roll.
If a specific spot feels very tight, you can perform small, gentle rolling motions over that spot to help release the tension.
Be careful not to roll too far down the lower back, or too high up where the neck begins.
After you have spent adequate time on one side, roll to a neutral starting position and shift your weight slightly to apply pressure to the other side of the upper back to ensure both rhomboids are addressed.
Control your movement at all times, focusing on breathing and maintaining a relaxed state to enhance the myofascial release effect.
Remember to perform the exercise in a controlled manner and breathe normally. Adjust the position of the foam roller and your body movement for the best pressure and comfort.
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Foam-Roll Upper-Back FAQs
What muscles does the Foam-Roll Upper-Back work?
The Foam-Roll Upper-Back mainly works the back, with help from the traps. The main muscles are the rhomboids.
What equipment do you need for the Foam-Roll Upper-Back?
Foam roller.
What are some Foam-Roll Upper-Back variations and alternatives?
Similar exercises include the Foam-Roll Serratu Wall Slide, Foam-Roll Chest Alternative, Foam-Roll Floor Lat Mobilization and Foam-Roll Lower-Back Mobilisation.
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