Mobility

Foam Roller Thoracic Extension

by Kaira

Gives the upper back a steady point to extend over, one small section at a time.

How to do it

  1. Lie with the roller across the upper back — never under the lower back or the neck — feet flat, both hands supporting the head.
  2. Lift the hips slightly and drape the upper back over the roller.
  3. Keep the chin tucked and the ribs down so the lower back stays out of it.
  4. Shift the roller a few centimetres between sets and work two or three spots.
Prone Cobra HoldMiddle back, Lower back · Intermediate · 3 × 20 sSeated Thoracic ExtensionMiddle back · Beginner · 2 × 8Floor Thoracic OpenerChest · Beginner · 2 × 30 sFloor AngelShoulders, Middle back · Beginner · 2 × 10Open Book RotationMiddle back · Beginner · 2 × 8Thread the NeedleMiddle back · Beginner · 2 × 30 s

Do it with a coach

In Sport AI this move is part of short workouts that Kaira and Jace lead set by set. Free.

Foam Roller Thoracic Extension — how to do it, muscles worked ·…