Thoracic Spine Foam Rolling

Thoracic SMR targeting paraspinals. Different from extension work; focus is soft-tissue release.

additional smr Thoracic paraspinals, segmental mobility

Execution

1Supine with foam roller perpendicular under the shoulder blades
2Arms crossed or behind the head
3Roll slowly from T1 to T12
4Pause on stiff segments
52-3 minutes

Cues

Keep hips slightly elevated
Avoid lumbar and cervical spine
Breathe into stiff areas

Common Errors

Rolling over the lumbar spine
Cervical hyperextension
Rushing

Progressions

1Soft roller -> Hard roller -> Double lacrosse balls

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