roller back stretch
roller back stretch is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1
Start by sitting on the ground with your legs extended in front of you.
Step 2
Place the roller perpendicular to your body, just below your glutes.
Step 3
Slowly roll your body backwards, allowing the roller to move up your back.
Step 4
Continue rolling until the roller reaches your upper back.
Step 5
Pause for a moment, then slowly roll back to the starting position.
Muscles & body parts
Primary muscles
Secondary muscles
Primary body parts
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
Log workouts & get AI plans in the app
Record sets, weight, and reps precisely; get AI-generated weekly or single-session plans for muscle, fat loss, or strength—quick templates or custom. Download Delibra to get started.