Thoracic Extension on Foam Roller

thoracic exercises Thoracic extension mobility

Passive thoracic extension mobilization. Foundational for reducing kyphosis and forward head posture.

Execution

1. Supine with a foam roller perpendicular under the shoulder blades
2. Hands behind the head supporting the neck
3. Extend over the roller and hold for 5 deep breaths
4. Move the roller 2-3 inches and repeat
5. Work from T1 to T12

Cues

• Breathe slowly into the rib cage
• Extend through the thoracic spine, not the neck
• Stay relaxed

Common Errors

• Extending the neck instead of the thoracic spine
• Rolling too low into the lumbar spine
• Rushing the movement

Progressions

• Static holds -> Add arm movement -> Add rotations

Related Patterns

• rounded shoulders
• scapular dyskinesis
• forward head posture
• upper crossed syndrome
• thoracic kyphosis
• shoulder gird
• limited shoulder flexion
• loss of lumbar extension