Foam Roller Thoracic Extension

mobilizethoracic

A video demonstration is coming soon. Follow the step-by-step instructions below.

How to do it

Lie supine with a foam roller across the mid-back, perpendicular to the spine.
Support the head with the hands and gently extend over the roller.
Roll slowly to mobilise different thoracic segments.
Keep movements small and controlled.

Form cues

Go slow over each segment, never force
Avoid if osteoporotic or with thoracic spine pathology

Dosage

5-8 slow extensions per segment

Muscles worked

thoracic paraspinals — anatomical illustration — thoracic paraspinalsAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

pectorals — anatomical illustration — pectoralsAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

Stretches: thoracic paraspinals, pectorals

Target muscles

Thoracic Paraspinals Pectorals

Wall-Standing Postural Exercise Wall-Sitting Postural Exercise Rhomboid Squeeze & Pectoral Stretch Supine Knee Hug & Posterior Pelvic Tilt Thoracic Peanut Self-Mobilization Foam Roller Prayer Stretch

Reference: Postural Correction (Johnson) p.83 (fig 4.4d)