Upper and Mid Back, Phase 2 · Exercise 1 of 4 MB-2 #1

Foam Roller Thoracic Extensions

Clinical content from the Auto Injury Chiropractic home rehab program. Final clinical reviewer: Dr. Seth Hill, DC. How we review content

Open up your mid back

These exercises are for education. After a car accident or injury, get checked by a provider before you start. They do not replace an exam.

Dose1 time a day, 60 to 90 seconds at each of 3 spinal levels

You needA foam roller

Demonstration video: Thoracic Extension over Foam Roller Head Supported | Spine Range of Motion (E3 Rehab Exercise Library). Follow the steps on this page if the video differs.

Photos

Foam Roller Thoracic Extension: Setup: hands behind the head, roller below the shoulder blades — Setup: hands behind the head, roller below the shoulder blades

Foam Roller Thoracic Extension: Side view: upper back drapes over the roller — Side view: upper back drapes over the roller

Why it helps

Your mid back is meant to bend backward. After an injury or long hours hunched over, it loses that motion. Slow, sustained extension over a foam roller works on that backward-bending motion.

How to do it

Lie on your back. Place the foam roller across your spine just below your shoulder blades. Knees bent, feet flat.
Cross your arms over your chest, or rest hands lightly behind your head for neck support. Do not pull your head.
Slowly let your upper back drape over the roller. Breathe slow and easy. Do not force the stretch. Let gravity do the work.
Hold this position for 60 to 90 seconds. Keep breathing relaxed. Tissue takes time to release.
Roll the foam roller 1 to 2 inches up your back to a higher level. Hold another 60 to 90 seconds.
Roll up once more to a third level. Hold another 60 to 90 seconds.
Slowly roll off to one side to come up. Do not sit straight up.

Too hard? Try this

If the roller feels too firm, use a rolled-up towel or a softer roller. Or shorten the hold to 30 seconds at each level and build up over the phase.

Too easy? Try this

Slowly extend your arms overhead while in the position to deepen the stretch. Or hold each level for 2 full minutes.

Common mistakes

You bounce or move around on the roller.
You force the stretch and arch hard.
You pull your head with your hands.
You hold your breath.

You should feel

A slow, deep opening across your mid back.
Easy, relaxed breathing.
Each level may feel different. Some tighter than others.

You should not feel

Sharp pain in your spine.
Pinching between your shoulder blades.
Pain shooting down your arms or legs.

Stop right away if

Sharp pain in your spine.
Pain, numbness, or tingling down your arms or legs.
Chest pain or trouble breathing.

If you are one of our current patients, call the clinic and inform your provider right away, or seek emergency care right away. For a life-threatening emergency, call 911.

Research behind this program