Adiletix - Foam Roll Upper Back - Step-by-Step Guide

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Foam Roll Upper Back

1 - Place a foam roller on the floor and sit in front of it with your knees bent and feet flat on the ground.
2 - Lie back so the foam roller is positioned across your upper back, just below your shoulder blades.
3 - Cross your arms over your chest or support your head lightly with your hands, keeping your neck relaxed.
4 - Lift your hips slightly off the floor and use your legs to slowly roll your upper back over the foam roller.
5 - Move from the mid-back to the upper back, avoiding direct pressure on the neck and lower back.
6 - Pause briefly on tight or tender areas while breathing deeply, then continue rolling for the desired duration.

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