Thoracic Extension on Foam Roller
Passive thoracic extension mobilization. Foundational for reducing kyphosis and forward head posture.
thoracic exercises Thoracic extension mobilityExecution
- 1Supine with a foam roller perpendicular under the shoulder blades
- 2Hands behind the head supporting the neck
- 3Extend over the roller and hold for 5 deep breaths
- 4Move the roller 2-3 inches and repeat
- 5Work from T1 to T12
Cues
- Breathe slowly into the rib cage
- Extend through the thoracic spine, not the neck
- Stay relaxed
Common Errors
- Extending the neck instead of the thoracic spine
- Rolling too low into the lumbar spine
- Rushing the movement
Progressions
- 1Static holds -> Add arm movement -> Add rotations
Related Patterns
rounded shouldersscapular dyskinesisforward head postureupper crossed syndromethoracic kyphosisshoulder girdlimited shoulder flexionloss of lumbar extension
