Starting position: Sit on the floor with your knees bent and feet flat. Position a foam roller horizontally behind you, just beneath your shoulder blades.
Lean back so your upper back rests on the foam roller and place your hands behind your head to support your neck, keeping your elbows wide.
Engage your core slightly to avoid overarching your lower back.
Lower your buttocks to the floor to maintain support.
Slowly arch your upper back over the foam roller, allowing your spine to gently extend. Focus on opening up through the chest without straining the neck.
Pause briefly at the end of the movement, then return to the starting position by engaging your core.
Gradually adjust the position of the foam roller up or down your thoracic spine and repeat to target different segments.
Complete repetitions as prescribed by your physiotherapist.
