Thoracic extension with a foam roller is an effective mobility exercise targeting the thoracic spine, which includes the mid-back region. It helps counteract stiffness often caused by prolonged sitting or poor posture. This exercise is commonly prescribed to improve thoracic extension, a key movement for overhead activities, spinal alignment, and overall posture. It also gently engages the muscles of the upper back and shoulders, promoting relaxation and flexibility.
Instructions
- 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.
- 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.
Common Errors
- Allowing the lower back to overextend instead of focusing on the thoracic spine.
- Straining the neck by pulling it forward or letting it drop back too far.
- Moving too quickly through the exercise, reducing its effectiveness.
- Skipping core engagement, which may lead to unwanted compensation in the lumbar spine.
Progressions
- To make the exercise more challenging, you can:
- Add small weights or resistance in your hands to increase the stretch.
- Extend your arms overhead while performing the movement for greater range.
- Perform the exercise with a longer hold at the end range of extension.
Regressions
- To make the exercise easier, you can:
- Use a softer or smaller foam roller for less intensity.
- Limit the range of motion to what feels comfortable and pain-free.
- Perform the exercise lying on a flat surface with a rolled-up towel under the upper back for support.
All exercises are provided as an educational resource and should only be completed under the guidance of your physiotherapist.