Upper Back Rolling
Beginner
Exercise Parameters
Instructions

Upper Back Rolling is a simple recovery exercise that helps relieve muscle tension, improve mobility, and promote better posture. It’s perfect as part of your warm‑up, cooldown, or on rest days to loosen up tight muscles in the upper back and core area.

Instruction

  • Sit on the floor with a foam roller placed behind you.

  • Lean back so the roller is under your upper back.

  • Cross your arms over your chest or place your hands behind your head.

  • Lift your hips slightly off the floor and slowly roll from your upper back to your mid‑back.

  • Move slowly and keep the motion controlled.

  • Avoid rolling your neck or lower back.

  • Relax your shoulders and let the roller do the work.

  • Add this move regularly to your routine for better mobility.

Body Parts
Core
Equipments
Mobility

  • Move slowly and keep the motion controlled.

  • Avoid rolling your neck or lower back.

  • Relax your shoulders and let the roller do the work.

  • Add this move regularly to your routine for better mobility.