Place a foam roller under your shoulder blades and lie on your back with your elbows bent, hands under the head and neck for support, knees bent, feet hip-width apart, hips on the mat (not pictured) and shoulders relaxed. Carefully bridge your hips off the floor to balance your weight between your feet on the floor and your back on the roller. Allow the weight of your body to relax onto the roller.
Breathe steadily as you shift your weight forward and back, allowing the foam roller to move up and down your upper back. Repeat several times and notice as tension leaves your back.
As you move the roller up and down by shifting your weight forward and back, find tight and sore areas of your back and hold those positions to help decrease tension. Keep your head supported in your hands at all times. Keep your belly pulled in tight and your glutes squeezed to help maintain the bridge position.
Muscles Released: Upper back