Foam Roll - Upper Back
A self-myofascial release technique designed to alleviate tension in the thoracic spine and upper back muscles. By using body weight to apply pressure against a foam roller, it improves spinal mobility, posture, and tissue quality in the trapezius and rhomboids.
Since this is a recovery-focused movement, the AI utilizes your sleep quality, HRV, and recent training load to determine the optimal duration for your session. If your recovery data indicates high systemic fatigue, the app may prescribe longer, gentler rolling durations to stimulate the parasympathetic nervous system. Additionally, if you frequently log upper back stiffness after heavy deadlifts, the AI learns to schedule this specific release work immediately following your pull days.
Form Cues
- Support your head with your hands interlaced behind your neck
- Lift your hips slightly off the floor to increase pressure
- Roll slowly from the middle of your back up to your shoulders
- Pause on tender spots for 20-30 seconds until tension releases
- Breathe deeply and rhythmically to encourage muscle relaxation
- Don't roll down onto your lower back or lumbar spine
- Don't hold your breath when you hit a painful spot
- Don't pull on your neck or force your chin into your chest
- Don't roll too quickly or aggressively
- Don't tense your shoulders or fight the pressure of the roller
Common Mistakes
- Rolling onto the lower back
- Moving too fast to be effective
- Tensing muscles against the pressure
- Pulling on the head and straining the neck
- Holding breath during the movement
Muscles Worked
This exercise primarily targets the thoracic spine extensors, trapezius, and rhomboids, effectively reducing fascial restrictions and muscle tightness. Improving tissue quality in this area enhances thoracic extension and shoulder mobility, which is critical for safe overhead lifting and correcting forward-head posture.
Primary
Secondary
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