Soft-tissue adjuncts
Upper-back foam roll
A TrainAI movement demonstration with equipment and setup cues.
How to do upper-back foam roll
upper backTimed movementhome · gym
Equipment
foam roller
- Foam roller perpendicular under upper back, knees bent, feet planted.
- Hands cradle head, neck neutral.
- Hips lifted off floor.
- Use legs to gently move torso 8 cm over roller between shoulder blades and mid upper back; roller rotates naturally, never rolls onto neck or lower back.
Choose a comfortable range and use secure equipment. The illustration is a movement reference; stop if a movement causes pain.