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Foam Roll - T-Spine

This exercise helps you loosen a stiff upper back by rolling it slowly over a foam roller.

Start: Lie on your back with the foam roller under your upper back (between your shoulder blades). Knees bent, feet flat, hands behind your head or across your chest, hips lifted slightly so your weight is on the roller.

Action:

  1. Slowly roll up and down along your upper back, from the base of your neck to the bottom of your ribcage.

  2. Pause on any spot that feels stiff and take a slow breath there.

  3. Work to the edge of discomfort, never into pain.

  4. Don't roll onto your lower back — stop at the bottom of the ribs.

Feel: A deep, relieving pressure through the upper back is the goal. If your lower back arches or aches, keep the roller higher.

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