My Fitness Pal Blog reports on the proper techniques to foam roll the areas of your entire back, according to experts.

My Fitness Pal Blog spoke to Polly de Mille RN, MA, RCEP, CSCS, USAT, director of sports performance at HSS, who underscored the importance of foam rolling the upper back, also known as the thoracic spine. “We spend a lot of time hunched over at computers, preparing food, changing diapers, etc., and our upper backs are stressed in that position,” explained de Mille. While the thoracic spine is usually curved outward, hunched posture is an extreme version of what the thoracic spine should look like. Exaggerated hunching can cause stiffness and pain in the upper back and neck region.

de Mille instructed, “Rest your upper back on the roller with your knees bent. Place your hands behind your head and draw your elbows together pointing toward the ceiling. Tighten your core and lift your hips slightly off the floor and slowly roll down your upper back stopping just below your shoulder blades.” She further advised, “Curl your trunk forward as you roll so your back is heavy into the roller. You can lean more on the right side of your upper back for a few rolls and then more on the left side. Stop at various spots and slowly side bend right and left.”

Read the full article at MyFitnessPal.com.