Foam roll upper back
General guidance. This page has not been reviewed by a qualified professional yet.
Foam roll upper back. For extension gently open over the roller; for rolling move a short distance over the upper-back muscles.
How to do this exercise: Foam roll upper backSetup · movement · load
- Set your position
Place the roller across your upper back, plant feet and support your head with your hands.
- Make the movement
For extension gently open over the roller; for rolling move a short distance over the upper-back muscles.
- Breathe and control the pace
Breathe steadily, move slowly and seek only a gentle stretch. Do not bounce during holds; switch sides for one-sided exercises.
Do not roll the neck or lower back or load your head.
Kilograms are not the main measure here. Track time, distance or repetitions as planned; choose resistance and range you can control.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
- Type
- Mobility
- Difficulty
- Beginner
- Sides
- Both sides together
- How load is measured
- No external load
Main muscles
Upper back
Equipment
Load values are only comparable on the same exercise and equipment.
How to do it
- Place the roller across your upper back, plant feet and support your head with your hands.
- For extension gently open over the roller; for rolling move a short distance over the upper-back muscles.
Common mistakes
- Do not roll the neck or lower back or load your head.
Safety notes
- Start with easy resistance and breathe continuously. Stop for sharp pain; ask gym staff to demonstrate unfamiliar equipment.