# Upper Back | FREE 4K Videos | 321 STRONG

> 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.

**URL:** https://localhost/videos/upper-back

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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. 

       [Get Your Roller](https://www.amazon.com/dp/B01FOS1WJK?maas=maas_adg_48370A6D4EC630CF09AAE2A73C18BBDE_afap_abs&ref_=aa_maas&tag=maas&321src=video-single)   
#### Video Details
   Duration: 1:03   Quality: 4K (2160p)   Level: All Levels      
#### Other Videos
 [View All 13 Videos](/videos)          
## Read More on This Technique
 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.](/answers/best-foam-roller-for-upper-back-knots)[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.](/answers/best-foam-roller-for-upper-back-pain)[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.](/answers/best-foam-roller-for-upper-back-tightness)[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.](/answers/foam-roller-exercises-for-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.](/blog/foam-roller-for-upper-back-pain-what-actually-works)[Answer   Foam Rolling for Desk Workers Upper Back  Foam rolling relieves upper back tension from desk work. Roll 60-90 seconds daily against a wall or on the floor to restore mobility and posture.](/answers/foam-rolling-for-desk-workers-upper-back)