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Foam Roll Upper Back
BeginnerBodyweight
Foam rolling the upper back works on the thoracic spine to loosen tight muscles and improve mobility. Rolling this area can relieve tension, ease upper-back stiffness, and support better posture. It fits well into a warm-up or cool-down and helps free up overhead movement.
How to do it
- 1
Lie back with the roller under your upper back, hands cradling your head and knees bent, feet flat.
- 2
Lift your hips slightly and roll from the bottom of your shoulder blades up to the base of your neck.
- 3
Search for tight or tender spots as you roll.
- 4
Pause on any tight areas and keep rolling until the tension eases.
- 5
Lower your hips and rest when finished.
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