Kneeling Upper-Back Rotation Roll
Improve upper back mobility with Kneeling Upper-Back Rotation Roll. Stretch & relieve tension with this simple, effective exercise.
Required Equipment
Muscle Groups
Primary
Instructions
1. Start by kneeling on the floor with your feet flat on the ground. Place a foam roller horizontal in front of you.
2. Lean forward and rest your forearms on the foam roller, with your palms facing down. Your hips should be above your knees, creating a table-top position with your back.
3. Engage your core to keep your spine neutral.
4. Without moving your hips or lower back, slowly rotate your upper back and shoulder to one side, bringing your elbow up towards the ceiling and following the movement with your gaze. The muscles highlighted in the image should be engaged during the rotation.
5. Hold the peak rotation position for 1-2 seconds to stretch the thoracic back muscles.
6. Slowly return to the starting position.
7. Repeat the movement on the other side.
8. Continue alternating sides for the recommended number of repetitions and sets.
---