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2. Upper Back (Thoracic Spine)
Start: Rest your back against the broad side of a roller positioned underneath your shoulder blades. Bend your knees so your feet are flat on the floor. Lift your butt and place your hands behind your head, or cross your arms over your chest.
Roll: Keeping your core muscles tight, slowly roll forward and back so that the roller moves up and down between the middle of your back and the top of your shoulder blades.
Tip: Don’t tilt your head forward to look at your legs as you roll – this may place stress on the spine. Keep your head and neck in line with your back at all times.