Lying with a foam roller across the upper back, the spine extends back over the roller to mobilise the thoracic spine.
Primary muscles
Secondary muscles
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.
Main muscles working (thicker lines)
Lying on your back with a foam roller across the upper back below the shoulder blades, knees bent, feet flat and hands supporting the head.
Brace lightly and keep your hips on the floor.
Let your upper back extend over the roller, lowering your head toward the floor.
Pause, then curl back up to the start.
Shift the roller up an inch or two and repeat across the upper and mid back.
Breathing: Exhale as you extend over the roller and inhale as you return.
Ribs stay down
Support the head, don't pull the neck
Keep the extension in the upper back
Arching the lower back instead
Placing the roller on the lower back
Lifting the hips off the floor
Keep the roller on the upper and mid back only, never the lower back or neck.