Upper-Back Roll

1. Begin by sitting on the ground with a foam roller placed behind you.

2. Lean back and place the foam roller under your upper back, near your shoulder blades.

3. Bend your knees and plant your feet flat on the floor.

4. Cross your arms over your chest or place them behind your head to support your neck.

5. Lift your hips off the ground to apply pressure onto the upper back against the foam roller.

6. Gently roll your body back and forth so the foam roller moves up and down between the middle of your back and the top of your shoulder blades.

7. If you find a particularly tender spot, you can pause and hold on that spot for a few seconds before continuing to roll.

8. Continue to roll for the desired amount of time or number of rolls, typically between 30 seconds to a few minutes.

9. Remember to breathe deeply and maintain a steady, controlled pace during this exercise.

10. After you're finished, safely come off the roller by sitting up or removing the roller from under your back.

This exercise is good for relieving tension in the upper back muscles, promoting flexibility and can aid in the recovery of sore muscles. It's also a useful warm-up or cool-down activity.

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