How to do a Foam Roll Upper Back
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Foam Roll Upper Back
Foam Roller
Target muscles worked
Instructions for Proper Form
Foam Roll Upper Back is a recovery and mobility exercise that primarily targets the upper back, specifically the thoracic spine. By using a foam roller, you can help relieve muscle tension and improve flexibility. This exercise is excellent for anyone looking to improve their posture, alleviate upper back pain, and enhance overall spinal mobility. It can be particularly beneficial as a warm-up or cooldown activity.
- Lie your upper back onto the foam roller with your hands behind your head and knees bent with your feet flat on the floor.
- Elevate your hips to roll the foam roller from the bottom of your shoulder blades to the bottom of your neck to find areas of increased tension.
- Continue the movement until the tension decreases.
Alternative Exercises to Foam Roll Upper Back
1. Dead Hang
7 mSCORESWAPPED 344 TIMESThe Dead Hang involves hanging from a pull-up bar with straight arms and relaxed shoulders for as long as possible. It is an excellent exercise for improving grip strength, decompressing the spine, and enhancing shoulder stability. Regular practice can also help in increasing endurance for other pull-up bar exercises.
- Beginner
- Back
- Pull Up Bar
2. Bench T-Spine Stretch
13.1 mSCORESWAPPED 276 TIMESBench T-Spine Stretch is a flexibility exercise designed to improve thoracic spine (upper back) mobility. By placing your elbows on a bench and lowering your chest towards the ground, you can effectively target the upper part of your spine. This stretch is particularly beneficial for individuals with poor posture or those looking to enhance their mobility for overhead movements and reduce upper back tightness.
- Beginner
- Back
- Flat Bench
3. Loop Band Shoulder Squeeze
38.2 mSCORESWAPPED 131 TIMESLoop Band Shoulder Squeeze is an isolation exercise that primarily targets your back, but also hits your shoulders, traps, and triceps. The use of a loop band increases tension as you progress through the movement, making this a great exercise for developing strength near the end of your range of motion. This is a great addition later in your workout when you really want to fatigue your back, and build some muscle.
- Beginner
- Back
- Loop Bands
4. Child's Pose
3.7 mSCORESWAPPED 131 TIMESChild's Pose is a yoga-based stretching exercise that primarily targets the lower back, hips, and thighs. This exercise helps improve flexibility and relaxes the muscles in the back and hips. It's a great way to cool down after a workout, release tension, and improve overall flexibility. This pose can be easily adapted to accommodate different levels of flexibility and comfort.
- Beginner
- Lower Back
5. Cross-body Arm Stretch
11.9 mSCORESWAPPED 126 TIMESCross-body Arm Stretch is a basic isolation stretch that primarily targets the shoulders, specifically focusing on the rear deltoids and triceps. By pulling one arm across your body and holding it with the opposite arm, you can improve flexibility and relieve tension in the shoulders. This stretch is an excellent addition to any warm-up or cool-down routine to enhance shoulder mobility and reduce injury risk.
- Beginner
- Shoulders
6. Downward Dog
8.4 mSCORESWAPPED 120 TIMESDownward Dog is a yoga pose that serves as a functional and versatile stretch. It is primarily beneficial for improving flexibility in your hamstrings, calves, and shoulders while also strengthening your arms and core. By extending your hands and feet and forming an inverted V-shape, you create an effective full-body stretch that can enhance overall mobility and reduce tension, making it a great addition to warm-ups or cool-downs in strength-training routines.
- Beginner
- Hamstrings
7. Loop Band Bent Over Row
32.3 mSCORESWAPPED 85 TIMESA compound exercise, the Loop Band Bent Over Row targets the back, shoulders, and biceps. It offers the benefit of adjustable resistance through band tension, making it versatile for strength levels. The movement enhances back strength and posture.
- Beginner
- Back
- Loop Bands
8. Prone W’s
1.3 mSCORESWAPPED 71 TIMESProne W's are an isolation exercise that primarily targets the upper back and shoulders, specifically the rear deltoids and rhomboids. By lying prone and lifting your arms into a 'W' shape, you isolate the upper back muscles. This is a great exercise for improving posture, shoulder stability, and increasing muscle strength in the upper back.
- Beginner
- Back
9. Handle Band Rear Deltoid Fly
49.8 mSCORESWAPPED 67 TIMESThis exercise isolates the rear deltoids, using a handle band to execute the fly movement. It enhances shoulder stability and posture by engaging the often-neglected rear deltoids, offering a more controlled and effective workout than traditional free weights.
- Beginner
- Back
- Handle Bands
10. Handle Band Row
33.2 mSCORESWAPPED 57 TIMESTargeting the back, shoulders, and biceps, the Handle Band Row mimics rowing movements with resistance bands. This exercise improves back strength and posture, offering a convenient and effective alternative to machine rows, with the added benefit of portability.
- Beginner
- Back
- Handle Bands