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Upper Back

Relieve tension in your upper back and shoulders

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About This Video

Target the upper back, shoulders, and rhomboids with techniques designed to reduce tension and improve posture. This guided routine focuses on the Levator Scapulae, Trapezius, and Deltoid muscles.

How to Perform This Technique

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).

Benefits

Relieve thoracic stiffness from desk work

Improve posture and spinal extension

Reduce tension headaches from upper trap tightness

Pro Tip: Watch this video in conjunction with our product guide for the best results. Take your time with each technique and listen to your body.

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Video Details

Duration: 1:03

Quality: 4K (2160p)

Level: All Levels

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Guides and answers on 321strong.com that cover this exact movement.

Answer Best Foam Roller for Upper Back Knots For upper back knots, use a medium-density textured roller. A 3-zone surface penetrates trigger points that smooth rollers can't reach. Here's what works. Answer Best Foam Roller for Upper Back Pain: Textured Beats Smooth A textured, medium-density foam roller reaches upper back trigger points smooth rollers miss. See which roller works best and how to use it correctly. Answer Best Foam Roller for Upper Back Tightness A medium-density textured roller works best for upper back tightness. The 321 STRONG Foam Massage Roller targets the thoracic spine with a 3-zone surface. Answer Foam Roll Upper Back Without Hurting Your Spine Place the foam roller across your mid-back and use foot pressure to control load. Here's the safe technique for thoracic spine rolling. Answer Foam Roller Exercises for Upper Back Pain Roll the thoracic spine in short passes over a firm roller, pausing on tight spots for 20-30 seconds to ease upper back pain. Article Foam Roller for Upper Back Pain: What Actually Works Foam roller for upper back pain: step-by-step technique, timing tips, and what 10 years of customer feedback says actually relieves thoracic tension.