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Physiotherapist Olivia Hadfield
Updated 16-6-25
1Thoracic Extension
Three times / week
  • 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.
2Thoracic Spine Release
Three times / week
  • 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.
3Thoracic Extension [Wall]
Three times / week
  • Stand with your back against the wall.
  • Link your fingers together and take your arms up above your head.
  • Reach to the sky with your arms while trying to flatten your lower back against the wall.
  • You should feel a stretch/movement through your upper back.

4Banana Stretch – Quadratus Lumborum [Wall]
Three times / week
  • Find a wall/doorway that can be gripped with the hands.
  • Stand close to the doorway and grab with both hands.
  • Draw the side of the body that’s furthest away for the wall outwards until you feel a stretch up the side of the body.