TriggerPoint Grid 13" Foam Roller

The GRID uses a hollow core with a patterned EVA foam surface instead of one uniform smooth cylinder. The 13 inch length makes it easier to pack for a gym bag, but it is still wide enough for calves, quads, lats, and upper back work.

Yes, it can be used across the upper and mid back because the roller is about 13 inches long. It is less roomy than a 26 inch or 36 inch roller, so people who want full-spine stability usually prefer a longer model.

It is commonly used for calves, quads, glutes, lats, and the area around the IT band, because the raised grid can concentrate pressure. For the IT band itself, many physical therapists recommend working nearby tissues like the TFL and glutes rather than grinding directly on the band.

The 13 inch model is the compact version of TriggerPoint's GRID line, so it fits more easily in a carry-on or training bag than a 26 inch roller. The tradeoff is that broad moves, like lying along the roller lengthwise, are not practical on this size.