How to do it
Drive through your heels to set the pace of each rolling pass.
- 1
Lie on your back with the foam roller placed between your shoulder blades.
- 2
Cross your arms over your chest or place them behind your head.
- 3
Lift your hips off the ground and use your legs to roll your upper back over the foam roller.
- 4
Focus on the area between your spine and shoulder blades.
- 5
Continue for the desired duration, pausing on any particularly tight spots.
Expert tip
Keep your spine neutral and avoid arching your back excessively to protect your lower back.
Common mistakes
- ✕Rolling down into the lumbar spine
- ✕Lowering the hips back to the floor mid-roll
- ✕Pulling the neck forward with clasped hands