UPPER BACK - Levator Scapulae, Trapezius, and Deltoid



  1. Lie down flat on the floor or mat, face up.
  2. Bend your legs and position your feet for overall stability. The wider apart your feet, the more stable you will feel.
  3. Raise your shoulders and head up like a sit up and position the roller under your back.
  4. Put your hands behind your head for support.
  5. Keep your head and neck straight, and looking forward.
  6. Raise your hips up so that your thighs and torso are aligned straight.
  7. Take little steps with your feet to move your upper back over the roller, moving the roller back and forth along the upper back between your shoulders and mid-back.
  8. Perform approximately 10 complete rolls (back and forth).