Beginner Workout

Back

Beginner Duration 18 minutes

Target Areas: Back

Equipment: Foam Roller

Added By Anmarie Lavoie

Tags

Home Gym Workouts Back Workouts Foam Roller Workouts

Exercises

Set 1: 1 round

Clockwise Neck Rolls

Clockwise Neck Rolls

1 minute

Counter-clockwise Neck Rolls

Counter-clockwise Neck Rolls

1 minute

Right Lateral Neck Stretch

Right Lateral Neck Stretch

30 seconds

Left Lateral Neck Stretch

Left Lateral Neck Stretch

30 seconds

10 seconds

Set 2: 1 round

30 seconds

Basic Sun Salutation

Basic Sun Salutation

45 seconds

10 seconds

8 reps

45 seconds

15 seconds

15 seconds

Downward Facing Dog

Downward Facing Dog

20 seconds

45 seconds

25 seconds

45 seconds

15 seconds

Squats with Raised Arms

Squats with Raised Arms

12 reps

Twisting Chair Pose

Twisting Chair Pose

1 minute

30 seconds

10 seconds

30 seconds

40 seconds

Set 3: 1 round

45 seconds

1 minute

Right Lat Rolls

Right Lat Rolls

1 minute

45 seconds

1 minute

Right Lat Rolls

Right Lat Rolls

1 minute

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Power Systems Myo-Roller

Top Choice for this Workout

Power Systems Myo-Roller

This compact foam roller promotes spinal alignment and can target different pressure points during myofascial release.

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The RIGHT WAY To Massage Gun Your Neck | Taught By A Physical Therapist

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15 MIN FULL BODY FOAM ROLLER ROUTINE | Follow Along

15 MIN FULL BODY FOAM ROLLER ROUTINE | Follow Along

16 mins 11 secs, Beginner

Do this workout in Workout Trainer

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

Power Systems Myo-Roller

TriggerPoint GRID Foam Massage Roller

TriggerPoint Rush Foam Roller

SPRI High Density Foam Roller

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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