Thoracic Extension over Foam Roller

How to do it

1. Sit on the floor with knees bent and a foam roller behind you, then lie back so it sits across the mid back.
2. Cross the arms over the chest, or support the head, and keep both feet flat.
3. Press the hips into the floor and keep them there for the whole drill.
4. Slowly let the upper spine extend back over the roller, chest opening.
5. Return the torso to the starting angle without sitting all the way up.
6. Repeat, then shift the roller a little up or down the mid back if you need another segment.

Common mistakes

• Bridging the hips so the low back does the arch instead of the mid back.
• Dropping the head back with no support, which dumps the work into the neck.
• Bouncing at end range instead of moving slowly.
• Turning the drill into a sit-up by curling the whole trunk off the roller.