10 Exercises with Foam Rollers

7. Upper back

Many people hold tension in the upper back. The thoracic spine refers to the upper twelve vertebrae—what we refer to as the upper back. When people experience pain or stiffness in the upper back, they are usually affected in the erector spinae, trapezius, rhomboid, infraspinatus, and latissimus dorsi. To work on the upper back muscles, lie face up on the floor and place the foam roller under your upper back, just below the shoulder blades. Contract your abdominal muscles and lean slightly to the left so that you are off your spine. Roll up and down until you reach a tight or sore spot, and hold on that spot for 15 seconds. Repeat on the right side.