A stiff upper back can limit movement, impact posture, and lead to discomfort or pain. This simple foam rolling routine targets the thoracic spine to help improve mobility, release tension, and promote healthy extension.
What You’ll Need:
- A foam roller
- A mat or soft surface
Step-by-Step: Thoracic Spine Roll
1. Set Up
- Sit on the floor and position a foam roller horizontally across your upper back, just below your shoulder blades.
- Support your head and neck with your hands.
2. Rolling Motion
- Lift your hips slightly off the ground.
- Roll up and down slowly from your shoulders to your lower ribs.
- Repeat for 15 controlled passes.
Step-by-Step: Thoracic Extension
1. Reset Position
- Lower your hips back down to the floor.
- Keep the foam roller positioned just below your shoulder blades.
2. Controlled Extension
- Engage your core and tuck your elbows inward.
- Slowly extend your upper back backward over the roller, as if arching over it.
- Focus on extending only through the thoracic spine, not the lower back—keep your abs tight to avoid lumbar compensation.
Pro Tips:
- Move slowly and avoid bouncing.
- Breathe deeply and relax into the movement.
- Perform 2–3 rounds, or as needed before or after workouts.
In just a few minutes, this simple routine can help improve posture, relieve tension, and support better spinal mobility. Give it a try a few times a week—your back will thank you! Let me know if you want to build this into a full upper body mobility session!