Eccentryx / Exercise Atlas / recovery
Upper Back Roll
Lie supine with roller across upper back, hips down, hands supporting head.
Muscles
- Primary
- upper back
- Supporting
- traps, rhomboids, erector spinae
Mechanics
- Pattern
- soft tissue prep
- Equipment
- foam roller
- Geometry
- Variable Range
- Energy model
- Aerobic Stability (>90s)
- Target feel
- Upper back extends segment by segment while neck stays quiet.
- Progression
- Pause at each stiff segment for two exhales.
- Regression
- Use a towel roll if the foam roller is too intense.
Watch for
- Rolling the neck
- Flaring ribs to fake extension
Substitutions
- T-spine extension over foam roller
- Thread the Needle
- Quadruped t-spine rotation