How long should a beginner foam roll their upper back?

45 to 60 seconds total, shifting side to side to cover both shoulder blades, is plenty. This works well daily as a quick reset for a hunched or stiff upper back rather than something to load up with extra sets.

What if you don't have a foam roller for the upper back?

Two tennis balls taped together, or a lacrosse ball against a wall worked side to side, can reach the same muscle between the shoulder blades with more precision. With nothing at all, a doorway chest opener paired with rolling the shoulders back gets a similar, if milder, effect.

What does rolling the upper back help with, and when should you avoid it?

It resets a stiff, rounded upper back from desk work or heavy pulling and takes only a minute. Avoid rolling directly over the neck or lower back, since the roller is sized and angled for the mid-back, and pressure in either of those spots does not target the intended muscle.

Beginner

Foam Roll Upper Back

This drill targets the trap tissue across the top and between the shoulder blades that gets knotted from desk work and heavy pulling. Rolling the upper back and adding a hug to spread the shoulder blades gives the roller better access to the mid and upper traps. It is a quick reset for a stiff, hunched upper back.

Equipment: Foam Roller
Body part: Back, Traps
Type: Recovery, Stretching
Browse by muscle: Trapezius Middle, Trapezius Upper

How to do it

1
Lie on your back with the foam roller under your upper back, across the shoulder blades.
2
Wrap your arms across your chest to spread the shoulder blades apart.
3
Lift your hips and roll slowly over the upper back and the area between the shoulder blades.
4
Pause on tight knots and hold until they soften.
5
Shift slightly side to side to reach each shoulder blade for 45 to 60 seconds total.

Tips

Hugging yourself pulls the shoulder blades apart so the roller can reach the muscle between them.
Keep your hips low enough to control the pressure and avoid straining your neck.
Slow down and breathe on the tightest knots rather than rushing past them.

Variations

Common mistakes

The chin juts forward and the head hangs unsupported off the end of the roller, putting strain on the neck instead of the upper back.
Rolling drifts down onto the low back and rib cage, an area a roller of this size should not be loading this way.
The hips lift too high off the floor, so most of the body weight rides on the roller at once instead of a controlled amount.
Passes rush from the base of the neck to the mid-back and back again in a couple of seconds each way.

Frequently asked

How long should a beginner foam roll their upper back?: 45 to 60 seconds total, shifting side to side to cover both shoulder blades, is plenty. This works well daily as a quick reset for a hunched or stiff upper back rather than something to load up with extra sets.
What if you don't have a foam roller for the upper back?: Two tennis balls taped together, or a lacrosse ball against a wall worked side to side, can reach the same muscle between the shoulder blades with more precision. With nothing at all, a doorway chest opener paired with rolling the shoulders back gets a similar, if milder, effect.
What does rolling the upper back help with, and when should you avoid it?: It resets a stiff, rounded upper back from desk work or heavy pulling and takes only a minute. Avoid rolling directly over the neck or lower back, since the roller is sized and angled for the mid-back, and pressure in either of those spots does not target the intended muscle.

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