Lying Thoracic Extensions on Foam Roller
Lying back over a foam roller placed across the upper back, hands behind the head, extend the upper back over the roller and curl back up; a mobility drill for the thoracic spine.
How to do it
Setup
Face up, a foam roller across the upper back below the shoulder blades, knees bent, feet flat, hands behind the head, elbows in.
Steps
- Let the upper back extend over the roller, head toward the floor.
- Keep the hips on the floor and the ribs down.
- Curl back up to the start; move the roller a hand's width to work another spot.
Common mistakes
Arching the lower back instead: the roller stays under the upper back and the hips stay down. Pulling the head with the hands: they only support it. Placing the roller under the lower back: keep it at the shoulder blades.
Breathing
Exhale extending over the roller, inhale curling up.
