Floor Lying Mid-Back Roll
Release mid-back tension! This simple foam rolling exercise improves mobility and reduces stiffness.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Begin by placing a foam roller on the ground and sitting in front of it.
2. Lie back with the foam roller positioned under your middle back, knees bent, and feet flat on the floor.
3. Place your hands behind your head or across your chest for support. Avoid pulling on your neck.
4. Engage your core and lift your hips off the ground, entering a bridge position.
5. Using your legs, gently roll your body back and forth over the foam roller, from the base of your rib cage to the top of your shoulder blades.
6. Focus on the middle of your back, but avoid rolling over the lower back and the neck.
7. Roll slowly and smoothly, pausing on any particularly tight or sore areas.
8. Breathe deeply and maintain control throughout the movement.
9. Continue rolling for the desired duration or number of repetitions.
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