Whole Back Vertical Back Hip Flexor Hamstrings Shins
Lower Back IT Band Quadriceps Gluteus Maximus Latissimus
Upper Back Hip Adductors Calves Chest

Vertical Back





Foam roller back stretching exercises are good for tight and sore back muscles. Performing vertical back myofascial release by rolling out the upper back muscles really helps with upper back pain between the shoulder blades. The Multi-Roller is a great home remedy that can generate instant back pain relief and helps with pain between the shoulder blades caused by muscle fascial problems.

Prior to all exercises:
Place Tandem or Tri Roller on floor.
Make sure hair is pulled up and baggy clothes are tucked in to avoid from becoming tangled under the rollers.

Vertical Back Myofascial Release Technique

  • Lay on your back where the rollers go up the back instead of across the back.
  • Use the other roller(s) for support. If using two rollers you may need to adjust rollers for optimum comfort.
  • Bend knees and keep feet flat on the floor.
  • Place hands behind head to support a natural head and neck alignment.
  • Slowly roll side-to-side to massage your back and find trigger points (sore areas).
  • When finding a sore spot, adjust weight by rotating body slightly to produce the desired pressure on the trigger point; roll side-to-side until you feel it release.

Side View


The Tri-Roller, having three foam rollers, is typically more effective for massage. The Tandem Roller, having two foam rollers, is typically more effective for myofascial release. However, each user has different pressure thresholds so one may desire the Tri-Roller to perform myofascial release.

For users with limited mobility, flexibility or injury, you may need to adjust or deviate from the exercises to accommodate to your situation. The Multi-Roller also has attachable handles to use a single roller for some exercises or have another person aid in performing massage or myofascial release for the body areas which one is unable to perform.

This foam roller system was designed to be used for self myofascial release, massage and increasing flexibility by loosening up soft tissue before stretching. The Multi-Roller is intended for an experienced individual or one that is directed by a competent health care professional. The body part that is found to be tender (“sore spot” or “trigger point”) is gently rolled on and as the pain is reduced the roller pressure should be increased. One should be patient, as this may take a few minutes. (If the pain remains the same or increases, then one should stop immediately and consult a health care professional for their treatment. It is always recommended to consult with a health care professional before doing any new exercise program, especially for those with a pre-existing injury or health issues.)

Single Roller
Tandem-Roller
Tri-Roller
Parts & Accessories