Step-by-Step Guide:

1. Set Up

Lie on your back with your knees bent and feet flat on the floor. Place a foam roller horizontally underneath your upper-to-mid back, around the area of your shoulder blades. Keep your hips resting on the floor throughout.

2. Support Your Head and Neck

Place your hands behind your head to comfortably support the weight of your head and neck. Allow your elbows to relax out to the sides.

3. Find a Tender Area

Slowly roll through your upper-to-mid back until you find an area that feels particularly tight or tender.

Keep the movement controlled and stay within the area of your thoracic spine (upper and mid-back).

4. Hold the Position

Once you find a tender area, stop rolling and return your hips to the floor.

Allow your upper back to relax over the roller and maintain a comfortable amount of pressure until the area begins to feel less tender.

5. Extend Over the Roller

Keeping your hips down and your head supported, take a slow breath in.

As you breathe out, gently allow your upper back to extend over the roller. Move only as far as feels comfortable and avoid forcing the movement.

Hold this position for approximately 30–90 seconds, breathing slowly and allowing your upper back to relax over the roller.

6. Repeat if Needed

Move the roller slightly higher or lower along your upper-to-mid back and repeat the process on another area.

Key Point: Keep your hips on the floor and your head supported during the extension.

The movement should come primarily from your upper and mid-back, rather than your lower back.

Note: You may occasionally notice a click or pop as you extend over the roller. This isn't something you need to deliberately produce.

Stop if the movement causes pain or feels uncomfortable.

⚠️ Safety: Keep the foam roller on your upper-to-mid back and avoid performing this technique directly over your lower back.

Foam Roller Too Uncomfortable to Start?

Try using a rolled-up bath or beach towel instead.

This provides a softer surface and can be a more comfortable way to introduce the movement before progressing to a foam roller.