Back
Foam Roll Upper Back
The Foam Roll Upper Back is a foam rolling exercise with a foam roller for your back. Share of the load in the Zulta muscle model: mid traps 40%, rhomboids 35% and spinal erectors (lower back) 25%.
How to do it
- Sit on a mat with a foam roller crosswise behind you and lie back so it sits under the middle of the back.
- Cross the arms over the chest to spread the shoulder blades, knees bent and feet flat.
- Lift the hips slightly and push through the feet to roll slowly up to the top of the shoulder blades.
- Make slow passes for 30 to 60 seconds, pausing for a few breaths on tender spots.
- Stay between the bottom of the ribs and the top of the shoulder blades: never on the neck or lower back.
Tips
- Hug yourself tightly to open up the space between the shoulder blades.
- Keep the head supported and in line with the body.
Common mistakes
- Rolling up onto the neck.
- Rolling down onto the lower back.
Muscles worked by the Foam Roll Upper Back
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Between the shoulder blades. Rolling body weight over a foam roller or ball presses on the rolled muscle; it is soft tissue work, so only the rolled area is coloured (tier 1) and nothing counts as load.
Foam Roll Upper Back alternatives
No equipment
Similar exercises
Frequently asked questions
What muscles does the Foam Roll Upper Back work?
Mainly the mid traps, rhomboids and spinal erectors (lower back).
Is the Foam Roll Upper Back good for beginners?
Yes. The Foam Roll Upper Back is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Foam Roll Upper Back?
For example the Thread the Needle, Bench Thoracic Extension and Thoracic Extension on Foam Roller. They train mostly the same muscles, some with different equipment.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.