full body focus
Foam Roll Thoracic Extension
Reverses hunched posture.
Key cue: Support your head and arch gently over the roller at the upper back only.
Area
full body
Level
beginner
Duration
60s
Goal
mobility
How to do it
- 1Place a foam roller across the floor and sit in front of it. Lie back so the roller sits under your upper back, around the level of your shoulder blades, with your knees bent and your feet flat.
- 2Support your head with your hands, elbows pointing forward, and keep your chin gently tucked.
- 3Breathe out and let your upper back arch gently over the roller, keeping your tummy supported.
- 4Hold for a couple of breaths, then move the roller 2 to 3 centimetres up or down your back and repeat. Spend about a minute in total, and don't roll over your lower back.
Easier and harder versions
- Easier
- Use a rolled towel across the floor instead of a roller, and stay on one spot.
- Harder
- Reach your arms overhead only if your head stays supported on the floor or a cushion. Otherwise keep supporting it with your hands, and keep your ribs down.
Helps with
Commonly used for:
Rounded upper backDesk-work stiffnessPre-overhead mobility
Part of these condition plans
Where it fits in the step-by-step plans on our condition pages.
Benefits
- Reverses hunched posture
- Eases upper-back stiffness
- Improves overhead reach
Muscles worked
Mobility. Gently moves your thoracic spine, lats and pectorals.
Thoracic spineLatsPectorals
Form tips
- Keep your ribs down and your tummy gently tight, so the arch happens in the upper back only.
- Move slowly and stay on any stiff spot for a few breaths.
Common mistakes
- Letting your lower back arch instead of your upper back.
- Pushing your neck backwards: support it with your hands.
When to avoid or modify
- Osteoporosis or known spinal fragility: skip it
- Rib pain or a recent rib injury: skip it
- Recent spinal surgery, unless your surgeon has cleared it
- Pregnancy beyond 16 weeks: lying flat on your back can make you feel faint, so choose a side-lying or seated exercise instead
If in doubt, check with a qualified physiotherapist before continuing.