The Upper Back

Foam Rolling Technique: Essential for Healthy Upper Back Muscles

The Power of Foam Rolling the Upper Back

Foam rolling is a highly effective self-myofascial release technique. It helps:

  • relieve muscle tightness

  • enhance flexibility

  • boost recovery

Whether you're using a standard foam roller or the textured Rumble Roller*, this technique is great for anyone with tight upper back muscles.

Your upper back, or thoracic spine region, is important for activities like:

  • lifting

  • reaching, and

  • maintaining good posture

Due to stress from activities such as prolonged sitting bad posture the region between your shoulders and the middle of your back can often become tight and overworked, leading to issues like upper back pain and reduced mobility. Foam rolling the upper back is an effective way to alleviate tightness and ensure healthy upper body mobility and function.

Upper Back Roll Technique:

Start Position:

  • Position the foam roller or rumble roller under your upper back.

  • Lay on the floor with your knees bent and feet flat on the ground.

Foam Roller | Rumble Roller | Upper Back Start Position

Action:

  • Cross your arms over your chest.

  • Using your feet for propulsion, gently roll from your shoulders down to the middle of your back. Your movement should be controlled and deliberate.

Foam Roller | Rumble Roller | Upper Back Action

Benefits of Foam Rolling the Upper Back:

  • Eases Tension: Rolling out the upper back can alleviate the stress and tension that builds up in the rhomboids and shoulder region.

  • Improves Posture: Regular foam rolling can help correct rounded shoulders, aiding in a more upright posture.

  • Enhances Mobility: The technique promotes better movement in the shoulder blades and thoracic spine.