Cooldown / RecoveryBeginner
Foam Roller Upper Back Roll
Lying on a foam roller across the upper back with arms crossed and hips lifted, rolling between the shoulder blades. Loosens the rhomboids and mid traps after rowing or long desk days.
Primary muscles
- Rhomboids
- Traps (Trapezius)
Secondary muscles
- Lower Back (Erector Spinae)
- Lats (Latissimus Dorsi)
- Sets
- 1
- Duration
- 30–60 sec
- Rest
- 0–15s
How to perform
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.