Many personal trainers recommend foam rolling the entire body before a workout. That’s not only unnecessary—it can actually be counterproductive.

Instead, adjust muscle tone accordingly: find tight tissue and release it, and vice versa.
👉 For more on this approach, check out Foam Rolling and Pain.

Generally, rolling just two key areas is enough for most people—and the upper back is one of those areas.

Step 1: Roll the Upper Back

Start by rolling the tissue.
To do this:

• Lie supine with the foam roller positioned in the middle of your back.
• Roll upward toward the armpits, then reverse direction when you reach the top.
• Hug yourself to move the scapulae out of the way—this improves contact with the thoracic spine.
• Perform about 10 slow passes.

Step 2: Perform Thoracic Extensions

Next, transition into thoracic extensions:

• From the rolling position, drop your butt to the floor.
• Interlock your fingers behind your head and pull the elbows together.
• Extend backward—push your head toward the floor and lift your chest up.
• Pause at the bottom of the movement.
• Do 2–3 reps, then move the roller up one vertebra and repeat.

This simple method can help normalize excessive kyphosis (aka “hunchback” posture) and improve thoracic mobility. Your shoulders will thank you—better posture means better mechanics and less wear and tear on the joints.

👉 Learn more about proper foam rolling technique in my book The Warm-Up: Modern Methods for Strength Training.

The Warm-Up: Modern Methods for Strength Training

Traditional warm-ups zap valuable strength and energy, and ultimately performance suffers. Even worse, the typical warm-up will increase the risk of injury! If you are tired of spinning your wheels and getting nowhere with your training, then discover the real secrets to effective workouts.

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