Back · Foam Roller
Foam Roller Spine Extension
How to do the foam roller spine extension, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Foam Roller
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Lie on foam roller positioned perpendicular to spine at mid-back. Support head with hands, lift hips, and slowly roll up and down the upper back, pausing to extend over the roller at tight spots.
- 1Feel a gentle opening of your thoracic spine as you extend over the roller
- 2Allow your chest to stretch and your ribs to lift
- 3Relax your neck and breathe into the stretch
Common mistakes
- Avoid overextending your lower back
- Don't tense your neck or hold your breath
- Move slowly and avoid rolling too quickly over sensitive areas
Muscles worked
The foam roller spine extension works the lower back.
- Lower BackSupport
- Upper AbsMinor
Kovo programs the foam roller spine extension for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed April 2026.