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Thoracic Spine Extension

Foam roller or floor-based thoracic extension to open up the upper back and improve posture. Opens up the thoracic spine which gets locked in flexion from sitting. Immediately improves overhead mobility for pressing exercises. Reduces upper back pain and tension.

How to Do Thoracic Spine Extension: Step by Step

  1. Lie face-up with foam roller under upper back
  2. Hands behind head, elbows pointing forward
  3. Extend upper back over the roller
  4. Don't arch the lower back — only the upper back extends

Common Mistakes to Avoid

  • Arching the lower back instead of the upper back
  • Placing the roller too low on the spine
  • Forcing too much range too quickly

Thoracic Spine Extension Tips

  • Move the roller slightly up or down your spine between sets to hit different segments
  • If you don't have a foam roller, lie over a rolled-up towel
  • Do this daily if you have a desk job — your shoulders will thank you

Muscles Worked

backcore
Equipment No equipment needed
Tracking Hold for time

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