Adiletix - Foam Roll Thoracic Spine - Step-by-Step Guide
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Foam Roll Thoracic Spine
1 - Place a foam roller horizontally on the floor and sit in front of it with your knees bent and feet flat on the ground.
2 - Carefully lean back and position the foam roller at the base of your thoracic spine (mid-back), just below your shoulder blades.
3 - Support your head with your hands interlaced behind your neck to protect your cervical spine.
4 - Keeping your feet flat and knees bent, slowly roll up and down along your mid-back from the base of your shoulder blades to the top of your upper back, pausing on any tender spots for 20-30 seconds.
5 - Avoid rolling onto your lower back or neck — keep the movement focused on the thoracic region only.
6 - To increase the stretch, extend your arms overhead or gently extend your upper back over the roller at each pause point.
7 - Continue rolling for 60-90 seconds or until the thoracic spine feels more mobile and tension is released.
