Thoracic Extension
Contraindications
- Avoid if you have acute thoracic spine injury or fracture
- Stop if you feel sharp or shooting pain
- Do not perform on a soft surface
- Use caution if you have osteoporosis
- Avoid if you have a history of spinal surgery without clearance
Benefits
- Improves thoracic spine mobility and flexibility
- Counteracts the effects of prolonged sitting
- Improves shoulder range of motion
- Reduces upper back pain and stiffness
- Helps correct slouched posture
How to Perform Thoracic Extension with a Foam Roller
Place a foam roller on the floor perpendicular to your body. Lie on your back with the foam roller positioned under your mid-back, near the bottom of your shoulder blades.
Support your head with your hands (do NOT interlace fingers behind the neck — use your hands to cradle your head gently). Keep your elbows pointing forward, not out to the sides.
Slowly extend your upper spine backward over the foam roller, allowing your head and arms to move toward the floor. Go only as far as comfortable.
Pause for 3–5 seconds at the end range. Return to the starting position. Move the foam roller slightly up or down to target different segments of the thoracic spine.
Perform 10–12 repetitions at each segment level.
Alternative Without Equipment
Seated thoracic extension: Sit tall in a chair, clasp your hands behind your head, and gently arch your upper back over the back of the chair.
Frequently Asked Questions
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