Foam Roller Thoracic Extension
Lying with a foam roller across the upper back, the spine extends back over the roller to mobilise the thoracic spine.
Primary muscles
- Lower Back (Erector Spinae)
Secondary muscles
- Rhomboids
- Traps (Trapezius)
- Lats (Latissimus Dorsi)
- Sets
- 1–2
- Reps
- 6–10 per position
- Rest
- 15–30s
How to perform
Main muscles working (thicker lines)
Starting position
Lying on your back with a foam roller across the upper back below the shoulder blades, knees bent, feet flat and hands supporting the head.
Brace lightly and keep your hips on the floor.
Let your upper back extend over the roller, lowering your head toward the floor.
Pause, then curl back up to the start.
Shift the roller up an inch or two and repeat across the upper and mid back.
Breathing: Exhale as you extend over the roller and inhale as you return.
Coaching tips
Ribs stay down
Support the head, don't pull the neck
Keep the extension in the upper back
Common mistakes
Arching the lower back instead
Placing the roller on the lower back
Lifting the hips off the floor
Safety notes
Keep the roller on the upper and mid back only, never the lower back or neck.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.