Thoracic extension on roller
Arch your upper back over a foam roller to open a stiff, rounded spine after long hours at a desk.
BeginnerFoam rollerLow impactSuggested: 45 sec
How to do it
- Sit with the roller across your mid-back and your feet flat.
- Support your head with your hands, elbows pointing forward.
- Breathe out and let your upper back arch over the roller.
- Return slowly and repeat.
Form tips
- Keep your hips on the floor.
- Move the roller up an inch after a few reps.
Muscles worked
Upper backChestAbs