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Roll Thoracic Spine Lying on Floor

Roll Thoracic Spine Lying on Floor

The Roll Thoracic Spine exercise is a fantastic movement for improving mobility and flexibility in your upper back and shoulders. This exercise specifically targets the thoracic spine, which is the portion of your spine located in the middle and upper back. By performing this exercise, you can effectively relieve tension and stiffness in this area, ultimately enhancing your overall posture and easing any discomfort. The primary focus of the Roll Thoracic Spine exercise is to create a gentle, controlled movement in your thoracic spine while lying on the floor. This simple yet effective exercise can be done anywhere, making it ideal for home workouts or when you have limited space. Remember that it's always essential to maintain proper form during this exercise to obtain the maximum benefits and avoid any unnecessary strain. Regularly incorporating the Roll Thoracic Spine exercise into your fitness routine can yield numerous advantages beyond improved mobility. By enhancing the movement capacity of your upper back, you may experience reduced pain or tightness, improved breathing, and better performance in other exercises. Whether you're an athlete looking to optimize your performance or someone searching for relief from a sedentary lifestyle, this exercise can be a valuable addition to your fitness repertoire.


  • Start by lying flat on your back on a comfortable surface, such as a yoga mat or carpet.
  • Place a foam roller horizontally underneath your upper back, around the height of your shoulder blades.
  • Bend your knees and plant your feet flat on the floor, positioning them hip-width apart.
  • Cross your arms over your chest or place them behind your head, whichever is more comfortable.
  • Engage your core muscles by drawing your belly button in towards your spine. This will help stabilize your body throughout the movement.
  • Using your feet as anchors, gently push through your heels to lift your hips off the floor. Continue to lift until only the foam roller and your feet are supporting your weight.
  • Keeping your core engaged, slowly roll the foam roller up and down your upper back, focusing on your thoracic spine. Be sure to maintain control and avoid overextending or arching your lower back.
  • You can pause and hold on any areas that feel particularly tight or tender, allowing the pressure of the foam roller to release tension.
  • Continue rolling for 1-2 minutes, being mindful of your form and breathing throughout.
  • To finish, slowly lower your hips back to the floor, release the pressure on the foam roller, and remove it from underneath your upper back.
  • Take a moment to stretch and relax your upper body before moving on to the next exercise.

Tips & Tricks

  • Start with performing foam rolling exercises to release tension in the muscles around the thoracic spine.
  • Ensure proper form by keeping your core engaged and your neck in a neutral position throughout the movement.
  • Control the speed of the rolling motion by moving slowly and deliberately to maximize the benefits.
  • Focus on breathing deeply and exhaling as you roll over any tight or tender areas to promote relaxation and release.
  • Add variety to your foam rolling routine by experimenting with different tools such as massage balls or a peanut-shaped roller.
  • Avoid rolling directly on the spine itself; target the muscles along the sides and upper back.
  • If you experience any pain or discomfort, stop immediately and consult with a professional.
  • Use this exercise as part of a comprehensive workout routine that includes strength training, cardiovascular exercise, and flexibility work.
  • Combine the thoracic spine rolling with other mobility exercises to improve overall movement patterns.
  • Incorporate stretching exercises for the chest, shoulders, and upper back to further enhance the benefits of the thoracic spine rolling.


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