Thoracic extension on foam roller
Gently extend the upper back over a foam roller to ease stiffness.
- Muscle group: Mobility
- Equipment: Bodyweight
- Difficulty: Beginner
Also known as: Foam roller thoracic extension, Upper back foam roll, T-spine extension, Skumrulle til øvre ryg, Brystryg-mobilisering
How to do it
- Lie on your back with a foam roller across your mid-back, feet flat on the floor and hands supporting your head.
- Brace your core and slowly lean back over the roller, letting the upper back extend.
- Return to the start, then move the roller up or down a little and repeat.
Common mistakes
- Rolling over the lower back, which can overarch it; keep the roller on the mid-back.
- Letting the ribs flare and the neck strain instead of supporting your head.
Alternatives
Watch a video demonstration on YouTube
“Foam Roll: Mid-Back (Thoracic) Extension” by Coury & Buehler Physical Therapy (opens YouTube)
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General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.