Foam Roller: Upper Back

I am such a big advocate of the Foam Roller. It doesn't matter what fitness level you are, the foam roller has amazing benefits for everyone! There are different levels of firmness, so be sure to test your foam roller to be sure it isn't causing pain. The Foam Roller utilizes your own body weight to massage out trigger points and elongate muscle fibers. The more elongated the muscle fibers, the less at risk you are for injury. 


The upper body is a great place to foam roll. It opens the lungs, relieves sore postural muscles and helps to align unstable ribs. It's very important to make sure you are foam rolling correctly. I have several patients that were already using the foam roller, but had never been taught how to use it correctly, so they felt it would make them very sore. Follow the instructions below to get the most out of foam rolling your upper back.

  1. Drape body over the foam roller supporting your neck with your hands.
  2. Keep all muscles relaxed. Being tense can lead to injury. Relaxing is key.
  3. Start at the top of your shoulders.
  4. Slowly roll down to the bottom of your ribs.
  5. Continue to let your body drape over the foam roller and be completely relaxed! Your neck should also be relaxed.
  6. Repeat 3-5 times. *More is not better. Its very important to roll slowly concentrating on sore areas. Rolling 100 times quickly is not beneficial. 


karlie (not verified)

this is great. everytime i did it i went down too far.


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