Thoracic Spine Extension (Foam Roller)

Stand

Squat

Place the foam roller perpendicular to your spine at mid-back level

Support your head with both hands â€” do not let your neck hang unsupported

Extend back over the roller slowly â€” let gravity do the work

Breathe deeply and let your thoracic spine relax into extension

Roll slightly up or down to target different thoracic segments

Instructions

Step-by-step technique

Sit on the floor with your knees bent and feet flat on the ground.

Place a foam roller horizontally behind you at the level of your mid-back.

Carefully lean back onto the foam roller, positioning it across your thoracic spine.

Support your head with both hands, fingers interlaced behind your neck.

Let your upper back slowly extend over the roller â€” use gravity, not force.

Breathe deeply and relax your thoracic spine into extension.

Hold for 5â€“10 seconds, then roll slightly up or down to a new segment.

Continue working through each segment of your thoracic spine as needed.