From my previous article, I've discussed the use of self-myofascial release as a tool to reduce muscle stiffness and pain (1), thereby increasing mobility/ range of motion (1, 2). Additionally, tension can build up in the upper back, requiring various tools to perform self-myofascial back release (2).
The chest and shoulders are the antagonistic muscle groups of the upper back. If the upper back muscles become overactive and stiff, then the range of motion for the opposite joint actions such as the horizontal flexion of the chest and abduction of the shoulder will hinder pushing exercises (e.g. bench press and shoulder press) (3). Therefore, it is essential to keep the upper back muscles in check (2, 3).
Pectoral Girdle Muscles, CC BY 3.0, via Wikimedia Commons
The upper back includes the trapezius located in the back's centre and runs up to the neck. It consists of a lower, middle, and upper portion and is responsible for depressing, retracting, and elevating the scapular (shoulder blades) (4).
The rhomboids (minor and major) are located beneath the mid trapezius and aid in the retraction of the scapula. However, one must delve deeper into the back's centre with a greater amount of pressure to bring off rhomboid release (4).
Latissimus Dorsi, CC BY 3.0, via Wikimedia Commons
The latissimus dorsi is a large muscle the runs from the upper arm and laterally down the back, consisting of an upper, middle, and lower portion. The latissimus dorsi produces and aids movements such as adduction, horizontal extension, and vertical adduction of the arm (4).
Equipment Required: Foam Roller
Targeted Muscle: Trapezius
Step 1: Place a foam roller on the ground on a clean surface
Step 2: Lie supinated (on back) perpendicular on top of the foam roller positioned just close to the neck
Step 3: Plant the feet flat on the ground at shoulder width
Step 4: Push off the legs to roll the foam roller up and down the centre of the back as far as the top of the lower back
Step 5: Continue rolling for 30-40 seconds
Additional Information
Equipment Required: Massage Ball
Targeted Muscle: Rhomboids
Step 1: Place a massage ball on the wall and simultaneously put your back onto the massage ball
Step 2: Identify a trigger point on the back, which will feel tighter and more painful compared to other areas of your rhomboid when trying to apply pressure
Step 3: Create a stable base by placing your feet at should width and keep the back upright
Step 4: Apply positive pressure onto the trigger point by pressing into the massage ball using resistance via the legs
Step 5: Continue to apply pressure for around 30 seconds
Additional Information
Equipment Required: Foam Roller
Targeted Muscle: Latissimus Dorsi
Step 1: Place a foam roller on the ground on a clean surface
Step 2: Lie lateral (on the side) perpendicular on top of the foam roller positioned just close to the armpit
Step 3: The leg on the side of the lat that you are targeting should be extended, whereas the opposite leg should go across the extended one
Step 4: The foot on the folded leg should be planted flat on the ground which will help produce the required movement.
Step 5: Push off the legs and roll the foam up and down the side of the back
Step 6: During the protocol, you can move the angle from lateral to supinated in order to target the whole lat
Step 7: Continue rolling for 40-50 seconds
Additional Information
If budget is not an issue, then consider going for a massage chair. You simply sit on it and select the appropriate setting, most massage chairs usually have an option to release your upper back.
Targeted Muscle: Trapezius and Rhomboids
Additional information
Releasing tension within the upper back can reduce stiffness, pain and improve the range of motion in the agonist (upper back) and the antagonist (chest and shoulders) sections. The main muscles that you are required to target are the trapezius (centre of the back) rhomboids (deep in the centre of the back), and the latissimus dorsi (side of the back).
These muscle groups can be released via a variety of tools such as the foam roller, massage ball and massage chair in a variety of positions such as supinated from the ground, floor, and seat.
Use the highlighted exercises as a guideline and try to find different ways for self-myofascial release of the upper back. The main idea is to apply positive pressure into a tight area for around 30 seconds at a time.
Disclaimer: all of the information within this article is for educational purposes and is NOT intended as a personalized exercise prescription. No one can be held liable under the circumstances of damages, reparation, or monetary losses as a result of the information.