Home Exercises Back / Wing Foam Roller Back Stretch
Foam Roller Back Stretch

Foam Roller Back Stretch

Back / WingErector Spinae Full GymFoam Roller Stretching
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Primary musclesBack / Wing، Erector Spinae
EquipmentFull Gym، Foam Roller
LevelStretching
Suggested3 × 8–12

Overview

Step 1: Place your heels flat on the floor and position the roller under the center of your back. Lean back onto it until it sits just under your shoulder blades. Interlace your fingers and gently support your head.

How to do it

  1. 1

    Place your heels flat on the floor and position the roller under the center of your back. Lean back onto it until it sits just under your shoulder blades. Interlace your fingers and gently support your head.

  2. 2

    Keep your chin tucked. Roll up and down the foam roller, moving from your neck to the level of your lowest ribs. Avoid dropping into your lumbar spine. Continue for at least 30 seconds.

Alternatives & variations

Unilateral Lat Stretch on the Wall

Unilateral Lat Stretch on the Wall

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Band Assisted Muscle-Up

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Bent Over Dumbbell Row

Bent Over Dumbbell Row

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Reverse Lat-Pulldown

Reverse Lat-Pulldown

Back / Wing Full Gym
Dead Hang

Dead Hang

Back / Wing Full Gym
Inverted Row

Inverted Row

Back / Wing Full Gym
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