Upper Back (Traps and Rhomboids)

Suggested Duration: Hold tender spots for 15-30 seconds or until you feel a significant decrease in pressure

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Benefits

Rounded shoulders? Forward-head posture? Look no further. This stretch is for you.

Back muscles are prone to tightness, especially the upper back.

 

How-to

To roll your upper back, start by lying on a Yoga mat. Place the foam roller directly underneath you, at the bottom of your rib cage.

In this position, either hug yourself or raise your arms overhead. Then, by bending and extending your legs, start rolling up and down your back. Expect some cracks—that’s perfectly normal.

Getting high up on your back will really dig into your trap muscles. Hugging yourself is a great way to spread your back muscles and expose your rhomboids so that you can get some real pressure on them.