Foam Roller : Upper Body Exercises

HOW TO do Upper Body Workouts with a Foam Roller


Featured Product: Foam Roller 
Purpose: Use for sports training, to help enhance balance, for body awareness, to improve flexibility, and during dynamic strength training. In therapy or rehabilitation they help with muscle re-education and myofacial release. Use a foam roller to self massage the entire body
Compatible Exercises: Pilates, Strength Training, Self-Myofacial Release, Stretching


A High Density Foam Roller will hold it’s shape for a longer period of time than the open-cell foam rollers available on the market.  This will allow you to continue using your roller for a longer period of time with the same amount of support and resistance.  We offer two sizes of high density foam rollers – a 36″ foam roller and an 18″ foam roller.

Foam Roller Exercise – Upper Back

by Elizabeth Quinn

Foam Roller Exercise - Upper Back
Foam Roller Exercise – Upper Back

Photo � E. Quinn

Use a foam roller to massage and release the muscles of the upper back (the trapezius and rhomboids) by positioning the foam roller beneath your shoulder blades. Support your head with your hands and keep your knees bent and feet flat on the floor. Use your feet to control your motion and pressure and start rolling toward your head, pausing at any sore spots. Roll back down to the mid-back and repeat.

Foam Roller Arm Exercise – Latissimus Dorsi, Triceps, Teres Major

Foam Roller Exercise - Latissimus Dorsi, Triceps, Teres Major
Foam Roller Exercise – Latissimus Dorsi, Triceps, Teres Major

Photo � E. Quinn

Another hot spot for trigger points and muscle tightness is the shoulder and back, just under the armpit. This is a spot where a variety of muscles all converge as they connect from the back and shoulder blade to the upper arm (humerous).

Use the foam roller to work the latissimus dorsi, teres major and the triceps by lying on your side, with your arm outstretched and the roller positioned under your armpit (just at base of the shoulder blade).

Roll upward, toward the armpit, pausing at any sore spots. Roll back down and repeat. This exercise can take some practice and experimentation to find exactly the right muscles. Take your time and go slow.

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