Foam-Roll Thoracic Extension
Improve upper back mobility and posture. Release tension with this simple foam rolling exercise.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Start by lying on the floor with your knees bent and feet flat on the ground.
2. Place a foam roller horizontally underneath your upper-middle back (thoracic spine).
3. Cross your arms in front of you, or place your hands behind your head to support your neck.
4. Lift your hips off the ground slightly to apply pressure on the thoracic spine against the foam roller.
5. Gently roll back and forth across the foam roller, focusing on the section of the thoracic spine that feels tight or stiff. Avoid rolling over the lower back or neck.
6. Move slowly and pause on particular tight spots to allow them to release. Breathe deeply as you do this.
7. Continue for 30 seconds to a few minutes, depending on your comfort and the level of muscle tightness.
8. Use this technique as a part of your warm-up routine or for recovery after workouts.
---