Demo & instructions
Foam Roller Thoracic Extension
Also known as: Upper-Back Extension Over Roller, T-Spine Extension on Roller
Instructions
A floor drill where you lie back over a foam roller placed across your upper back and gently extend over it. It moves the upper spine into a backward bend that day-to-day sitting rarely asks for.
- Movement
- Mobility
- Type
- Isolation
- Level
- Beginner
- Typical range
- 6–12 reps
Setup
- 1Sit on the floor and place the roller behind you so it runs across your upper back, around the bottom of the shoulder blades.
- 2Bend your knees, keep your feet and hips on the floor, and cradle your head in your hands with elbows pointing forward.
Execution
- 1Keeping your hips down and ribs gently tucked, lean your head and shoulders back over the roller.
- 2Go only as far as feels comfortable and pause for a breath.
- 3
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
