Move · Videos · Mobility · 8 min

Foam Roller Moves for Neck, Shoulders and Upper Back

Foam Roller Moves for Neck, Shoulders and Upper Back — video by Pain Science Physical Therapy Play · 8:23

Video by Pain Science Physical Therapy on YouTube · Open on YouTube

A physical therapist shows how to lie along a long foam roller and do ceiling punches, snow angels to open the chest, arm scissors and chin tucks. A gentle posture reset for desk workers with tight shoulders and upper back.

  • 8 min
  • Beginner
  • Low impact (no jumping)
  • foam roller
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Step by step 7

Tap a time to watch that step in the video.

  1. Set-up: lie along the roller with your tailbone and head on it, shoulder blades either side, feet shoulder-width. 0:33
  2. Find a neutral pelvis, neither arched nor flattened, and tuck the chin slightly so your head rests flat. 1:10
  3. Ceiling punches: reach the fingertips up, then let the shoulder blades sink beside the roller, 5 to 10 times. 2:15
  4. Snow angels: slide the arms up to a gentle chest stretch; keep them level with your body if you're very flexible. 3:06
  5. Arm scissors: shoulder blades down, take one arm up and the other down, then switch, keeping the pelvis still. 4:47
  6. Chin tucks: keeping the spine neutral, nod the chin gently down and back up. 6:44
  7. Harder version: tuck the chin and lift the head slightly, ribs down and lower back still, then lower. 7:18

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Lie with your head and tailbone supported and the pelvis in neutral
  • Let the shoulder blades sink down either side of the roller between reps
  • If you are very flexible, keep snow-angel arms level with your body

What it works

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Neck moveschin tucks, optional chin tuck with head lift
  • Shoulders movesceiling punches, snow angels, arm scissors, no weights
  • Upper back moveslying along the roller, shoulder-blade moves
  • Lower back movesholding a neutral pelvis while lying on the roller
  • Down on the floor. You get down to the floor and back up again.

Easier option from the coach: If very flexible keep snow-angel arms level with the body; head lift is optional

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Pain Science Physical Therapy; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety