The thoracic spine release with a roller is a self-mobilisation exercise that reduces mid-back stiffness and improves posture. Rolling along the upper and mid-back helps ease muscle tension, increase spinal extension, and support better shoulder and neck mobility. It’s commonly used to counteract the effects of prolonged sitting or slouched posture.
- Sit with knees bent up.
- Place the roller behind you and place your hands behind your head for support.
- Gently lower yourself back until the middle of your rib cage is resting on the roller.
- Press through your feet and lift your pelvis off the ground.
- Roll up and down and roll side to side on the roller by pressing through your feet and ensure your head is supported by your hands.
- You can also leave your pelvis on the ground and arch back over the roller and curl forward to change how you are releasing the area.
- If you find a sore spot you can hold and wait on that point until the tightness subsides.
- Complete for 5 mins or as instructed.