Foam Roller T-Spine Extension

How to do it

1. Sit on the floor and place a foam roller across your mid-back, then lie back so the roller sits under the shoulder blades.
2. Support your head with your hands. Keep the hips on the floor or only slightly lifted.
3. Extend the upper back over the roller, opening the chest toward the ceiling.
4. Return to a neutral spine. Do not roll up and down the back as in a shear foam-roll drill.
5. You may shift the roller one segment at a time and repeat the extension for the set reps.

Watch it performed (opens in a new tab)