T-Spine Foam Roll
thoracic exercises Thoracic spine, paraspinal muscles
Corrective exercise thoracic mobilization with a foam roller.
Execution
- Supine on a roller perpendicular to the spine
- Place roller at mid-thoracic level
- Arms crossed or behind the head
- Extend over the roller segment by segment
Cues
- Keep pelvis on the floor
- Extend thoracic, not lumbar
- Move one segment at a time
Common Errors
- Extending from the low back
- Moving too fast
- Roller too low
Progressions
- Short range -> Full range -> Add extensions -> Add reach
Related Patterns
- upper crossed syndrome
- thoracic kyphosis
- limited shoulder flexion
- thoracic rotation restriction