Foam roll upper back
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Muscles worked
- High load
- Thoracic spine
- Low load
- Traps and Upper back
Not shown on the map: Thoracic spine
Primary muscles
Thoracic spine
Secondary muscles
How to do it
Lie back with the roller across the upper back, hands supporting the head and hips lifted. Roll slowly between the shoulder blades and the base of the neck, pausing on tight spots for a few breaths. Stay above the lower ribs — the lumbar spine has no ribcage to protect it and should never be rolled. You can also pause on a spot and extend gently back over the roller to open the thoracic spine.
Form cues
- Stay above the lower ribs — never roll the lower back
- Support the head with the hands
Safety
Talk to a professional before this exercise if you have any of the following:
NeckUpper backShoulder
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.