Foam Roll Thoracic Spine

Foam Roll your T-spine


Foam rolling the thoracic spine, the area from the base of your neck to the abdomen, is essential for optimal wellness. It plays a key role in posture, flexibility, and upper body movement. Regularly targeting this area with a foam roller helps alleviate stiffness and tension caused by prolonged sitting or repetitive activities, enhancing mobility and reducing discomfort.

This self-myofascial release technique applies precise pressure, promoting muscle relaxation and tension release. It boosts blood flow and nutrient delivery, aiding recovery, and decreasing injury risks. Improved thoracic mobility from foam rolling not only facilitates fuller lung expansion, enhancing breathing and oxygen intake, but also significantly benefits athletic performance and daily activities by ensuring safer, more efficient movement patterns.

Integrating foam rolling into your daily routine offers a straightforward yet powerful way to maintain spinal health, improve mobility, and fortify your body against the stresses of daily life and physical activity.

Equipment Needed: 

To foam roll your thoracic spine you need-

  • Open floor, or yoga mat
  • Foam Roller


Instructions to foam roll your T-spine: 

  1. Lie down with your mid-back on top of a foam roller
  2. Either cross your arms (hug yourself) or interlock your fingers and push your shoulders forward, both will help expose more muscles
  3. Roll up and down over the foam roller applying firm but tolerable pressure
  4. Focus on any particularly tender areas
  5. Roll for the prescribed amount of time


Common Errors with foam rolling your t-spine:  

  • Make sure to relax the muscle being massaged


Progressions / Regressions:

If this is too challenging:

  • N/A

If you want more of a challenge:

  • N/A

Foam Roll Thoracic spine Notes:

  • Foam rolling your thoracic spine is used as part of a strategy to help improve neck, shoulder, and back pain by improving mobility and muscle tone. 
  • The goal is to feel like you are melting over the foam roller


Related Exercises

90/90 Hip Stretch

90/90 Hip Stretch

90/90 Hip Stretch90/90 hip Stretch The 90/90 hip stretch is a powerful exercise designed to improve hip mobility, flexibility, and overall lower body function. This stretch targets the hip internal and external rotators, and the glutes, making it ideal for athletes...

Prone Angel

Prone Angel

Prone AngelProne Angel The prone angel is a powerful exercise designed to improve upper back strength, shoulder stability, and overall posture. Performed while lying face down, this movement mimics the motion of making snow angels. It specifically targets the scapular...

Band Pass Through

Band Pass Through

Band Pass ThroughBand pass through The band pass through, also known as the band shoulder pass through, is an effective exercise designed to improve shoulder mobility, flexibility, and stability. This exercise involves using a resistance band to perform a controlled,...

Related Posts

Building Accessory Programs – Part 6

Building an accessory program is a great idea if your training isn't well balanced or if you have specific goals that aren't being met. This article is the final part of a series all about how to build and implement accessory programs for functional training like...

Unilateral exercises: accessory programming part 5

Functional training programs are intended to make your body move well as a whole, not just as individual parts. Unfortunately many programs still lack movements that are helpful in sport and in life.  Adding unilateral exercises into your training with accessory...

Lateral movements: accessory programming part 4

Functional training programs are intended to make your body move well as a whole, not just as individual parts. Unfortunately many programs still lack movements that are helpful in sport and in life.  Adding lateral movements into your training with accessory programs...

Horizontal Pulling Movements – accessory programming part 3

Functional fitness programming often has a great deal of pulling movements.  Unfortunately programs like Crossfit neglect horizontal pulling in favor of vertical pulling.  For this reason, we recommend adding horizontal pulls to your accessory programming. To learn...

Rotation exercises – crossfit accessory programming part 2

Rotation exercises are key to generating power in movements like throwing or swinging and they also play an important role in muscle balance and healthy joint mechanics.  Unfortunately, they are often missing from many functional fitness programs like Crossfit.  If...

Anti-Rotation Exercises: Accessory Programming Part 1

Crossfit is a constantly varied fitness program that focuses on intense functional movements but it lacks some that may help you stay healthy. This post will help you learn how to program anti-rotation exercises into your accessory programs for Crossfit. Doing this...

The best mobility programs use these elements

Just like a diet needs a caloric deficit to make you lose weight, a mobility program needs certain things in order to help you move better.  In this article we will explore the top 5 things that the most effective mobility programs should have to be as effective as...

Banded Ankle Mobilization: Improve your ankle mobility

Banded ankle mobility mobilizations are simple and effective drills you can use to improve ankle range of motion.  Most of us could use more ankle mobility, especially those of us who sit most of the day and then try to train functional exercises like the squat....

Thoracic Extension Mobility: The Ultimate How To Post

Thoracic spine extension is a crucial spinal movement that is required for shoulder, neck, and low back health as well as athletic performance. In this article, I will discuss what thoracic mobility is, how to assess thoracic mobility, and what thoracic mobility...

Push Pull Ratio: Prevent Shoulder Injuries

What is a push-pull ratio? The push-pull ratio can help prevent shoulder injuries by helping you maintain a balance in the muscles around the shoulder girdle. It is exactly as it sounds- a ratio between how many pushes you are doing compared to how many pulls you are...

Follow Us On Social