Foam Roller Exercises for Easing Tight Muscles

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.