[header] How to stretch your back using a foam roller [title] Arch your neck. [step] A foam roller can stretch out tight muscles and relieve any pain or tension you may have. It's especially great for stress-related soreness that accumulates in the neck and upper back. 
Your upper back muscles are hearty and can usually take the pressure a foam roller provides. But your neck and lower back are more delicate and a foam roller may put too much pressure on it.