How To Foam Roll Your Upper Back

The thoracic spine (known as your “upper back”) is one of the most forgotten about parts of the body! We spend so much time on our devices or sitting slouched in chairs that we are LITERALLY folded forwards for most of the day. To regain proper form in your back, we need to move it into extension. It’s time to learn exactly how to perform an upper back foam roll exercise. 

Exercise

Grab a foam roller and place it perpendicular to your spine – roughly at the base of your shoulder blades. Now extend your head and shoulders back over the arch until you feel a comfortable stretch, and then return to neutral.

Time

Hang out in one spot for as long as you feel a stretch. As you feel it fade, shift the roll down your spine. Spend a total of 5 minutes per day in this position. Look at you go, you’re foam rolling your upper back!

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