Foam Roller Thoracic Extension

Lie with a foam roller across your upper back, knees bent, and hands supporting your head.

Keep your pelvis steady as you open your chest backward over the roller, then return.

Slowly bring your chest back to the starting position and repeat only within a comfortable range.

Gently move and stretch your spinal erectors. Adjust the range to avoid sharp discomfort.

Avoid pulling your head with your hands or creating the motion through excessive lower-back arching.

Inhale slowly as you open your chest and exhale as you return.

Use the roller as a support for thoracic extension rather than rolling your whole body. Keep it away from your neck and lower back.