3. Thoracic Spine Extension On A Foam Roller
Sets: 1-2/day Reps: 4 Hold: 15sec
This exercise will help you to mobilize and improve the flexibility of your upper back.
Place your foam roller on the floor and take a kneeling four point position with your wrists on the foam roll in front of you.
Take a deep breath in, and as you breathe out roll the foam roll forward by stretching your spine and lowering your chest towards the floor. You should feel a stretch along the inside of your arms and into your mid/upper back.
Do not stretch into pain or shoulder soreness.
To increase the stretch, place 1 hand in the middle and repeat the above movements.