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How to Do Foam Rolling - Upper Back — Form, Muscles & Tips

Learn how to do the Foam Rolling - Upper Back: step-by-step form, muscles worked, foam roll setup, and common mistakes. Free workout tracker included.

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How to perform this exercise

  1. Sit on the floor and place the foam roller horizontally behind you at mid-back.
  2. Cross your arms over your chest and lower yourself onto the roller.
  3. Slowly roll from your mid-back up toward your neck.
  4. Pause at tender spots and hold for 20-30 seconds.