← EXERCISE LIBRARYRecovery
Foam Roll Thoracic Spine
Supine roller work across the mid-back with segmental pauses and controlled extension. Two to three minutes as a cooldown or as preparation for overhead work.
- 01Lie back with the roller across the mid-back at the bottom of the shoulder blades, knees bent and feet flat.
- 02Cross the arms over the chest to spread the shoulder blades and support the head if needed.
- 03Lift the hips slightly and roll slowly up to the top of the shoulder blades, then back down.
- 04Stop at one level, let the upper back extend over the roller for two breaths, then move up an inch and repeat.
- 05Work for two to three minutes, staying above the bottom of the ribcage the whole time.
- 01Ribs stay down — do not let the low back arch to get the extension.
- 02Pause and breathe at each level rather than sweeping through.
- 03Support the head with the hands if the neck starts working.
- 01Rolling down onto the low back — the lumbar spine has no rib support and gets pushed into extension.
- 02Arching from the low back instead of the mid-back — the segments you meant to move stay locked.
- 03Letting the head hang unsupported — the neck muscles hold on and the upper back cannot settle.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.