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Roll Thoracic Spine Lying on Floor

Roll Thoracic Spine Lying on Floor

The roll thoracic spine lying on the floor exercise is a great way to improve flexibility and mobility in your upper back region, known as the thoracic spine. This exercise specifically targets the muscles located between your shoulder blades and helps to relieve tension and tightness in that area. By performing this exercise on the floor, you can engage your core muscles and enhance stability as well. The roll thoracic spine lying on the floor exercise is simple yet effective. It involves lying on your back with your knees bent and feet flat on the floor. You will place a foam roller or a rolled-up towel horizontally across your upper back, just below your shoulder blades. Gently interlock your fingers behind your head for support. From this position, you can start the exercise by pushing through your feet and lifting your hips off the floor. As you do this, allow the foam roller to roll up and down your thoracic spine to massage and mobilize the area. This movement, combined with your deep breathing, helps to release tension and increase flexibility in your upper back. Remember to perform this exercise with control and avoid rushing through the movement. Focus on maintaining a stable core and using your breath to enhance relaxation. By incorporating the roll thoracic spine lying on the floor exercise into your routine consistently, you can pave the way towards a healthier, more mobile upper back.


  • Start by lying on your back on the floor.
  • Place a foam roller horizontally beneath your mid-back, directly beneath your shoulder blades.
  • Bend your knees and place your feet flat on the floor, hip-width apart.
  • Cross your arms over your chest, placing your hands on opposite shoulders.
  • Engage your core muscles.
  • Begin by slowly rolling your body back and forth over the foam roller, focusing on the thoracic spine area.
  • Keep your movements slow and controlled, avoiding any quick or jerky motions.
  • Pause on any areas that feel particularly tight or tense, allowing the foam roller to work out any knots or adhesions.
  • Continue rolling back and forth for the desired duration, typically between 1-3 minutes.
  • To end the exercise, slowly roll off the foam roller and return to a lying position on the floor.

Tips & Tricks

  • Use a foam roller to enhance the stretch and release tension in the thoracic spine.
  • Engage your core muscles to maintain proper spinal alignment during the exercise.
  • Breathe deeply and exhale as you roll your spine, allowing for better relaxation and release of tension.
  • Start with slow and controlled movements, gradually increasing the range of motion as you become more comfortable with the exercise.
  • Pay attention to any discomfort or pain and adjust your movements accordingly.
  • Perform this exercise on a non-slip surface to ensure stability and prevent any accidents.
  • Add variety to your routine by incorporating different props such as a massage ball or tennis ball for targeted release of specific areas.
  • Consult with a fitness professional or physiotherapist if you have any pre-existing back conditions or injuries to ensure this exercise is appropriate for you.
  • Remember to warm up before performing this exercise to prepare your body for movement and reduce the risk of injury.
  • Listen to your body and modify the exercise as needed to suit your individual flexibility and comfort levels.


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