Foam rolling the upper back is great for improving T-spine extension and helping out with kyphotic (hunched) posture. Here are the common mistakes:
- Being too aggressive, leaning way back and putting the lumbar spine at risk, and creating too much rib flare.
- Extending through the neck, practically looking back.
The Right Way
- Lie back on the roller, extend your hands, and clasp them together.
- Create some core tension to prevent rib flare.
- Extend back, keeping the range of motion short and the head neutral.
related posts
Tip: Prepare for Big Presses with Front Push-Aways
This exercise teaches you to hold the shoulder girdle rigid to avoid strength leaks in pressing lifts. It strengthens the front delts, rotator cuff, and even the lats.
Tip: A Better Way to Box Jump
This advanced exercise will build explosive power from the ground up. Check it out.
Tip: Keep Lifting Heavy When Dieting
Some people ditch the heavy weights and do tons of light reps when in a fat loss phase. That's a mistake. Here's why.
7 Movement Pattern Assessments You Need
Get stronger, lift longer, and avoid training injuries by running through some basic movement pattern assessments. Here's how.