Foam Rolling- Thoracic Spine


Sit on the floor with your knees bent in front of you. Place the foam roller at the bottom of your ribcage, perpendicular to your spine. (It should be mid-back, not on your lower back.) Place your hands behind your head as you lean on the roller Inhale, and as you exhale, lower your back to the floor so it arches slightly over the roller. Bring your back to the starting position. Next, scoot your bottom towards your feet roughly two inches so the roller sits further up your back. Repeat the movements above, keeping your breathing slow and steady. Shift your bottom towards your feet again and repeat the back stretch. Continue this two or three more times. Your last stretch should occur when the roller is right above your scapula, or shoulder blades