Foam Roller Thoracic Extension

Upper BackFoam Roller

A mobility drill using a foam roller to extend the thoracic spine, relieve upper back tension, and improve posture.

How to do it

1Lie back on a foam roller placed under your shoulder blades, feet flat on the floor.

2Support your head with your hands without pulling on your neck.

3Exhale and extend your upper back over the roller smoothly.

4Hold at the bottom for a couple of seconds to feel your chest open up.

5Inhale as you gently return to the starting position.

Common mistakes

Arching through your lower back instead of upper back — puts strain on your lumbar spine.

Cranking your neck backward — leads to neck strain and discomfort.

Moving fast or jerking — prevents muscles from relaxing and increases injury risk.

Breathing

Inhale at the start, and extend back on a long, slow exhale.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.