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How to Use a Foam Roller


Updated April 10, 2014

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How to Use a Foam Roller on the Upper Back
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.

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