321 STRONG eBook
13 professional video demonstrations + step-by-step instructions for every major muscle group.
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Own a GIMME 10 roller?
Download GIMME 10 GuideEverything You Need to Recover Like a Pro
13 Video Demonstrations
Professional instructors show you perfect form for every muscle group in stunning 4K quality
Step-by-Step Instructions
Clear, numbered steps for each technique with safety tips and common mistakes to avoid
All Major Muscle Groups
Complete anatomy guide with targeted techniques for legs, back, arms, chest, and core
Upper Back Release Technique
Target the Levator Scapulae, Trapezius, and Deltoid muscles
Lie down flat on the floor or mat, face up.
Bend your legs and position your feet for overall stability. The wider apart your feet, the more stable you will feel.
Raise your shoulders and head up like a sit up and position the roller under your back.
Put your hands behind your head for support.
Keep your head and neck straight, and looking forward.
Raise your hips up so that your thighs and torso are aligned straight.
Take little steps with your feet to move your upper back over the roller, moving back and forth between your shoulders and mid-back.
Perform approximately 10 complete rolls (back and forth).
Pro Tip
Keep your head and neck aligned with your torso throughout the movement. This protects your cervical spine and ensures you're targeting the upper back muscles effectively.
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Target Muscles
- Levator Scapulae
- Trapezius
- Deltoid
- Rhomboids
This is just 1 of 13 comprehensive movements included in your free eBook
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Our free eBook isn't just another PDF. It's a complete recovery system developed by physical therapists and professional trainers, combining written instructions with professional video demonstrations so you can master every technique.