Foam Roll Thoracic Spine

Equipment Needed: 

  • Open floor, or yoga mat
  • Foam Roller



  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:  

  • 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



  • The goal is to feel like you are melting over the foam roller