Open the front
Thoracic extension over roller
2 × 8 reps
A stiff, rounded upper back pushes the head and shoulders forward.
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Steps
- Lie with a foam roller (or rolled towel / chair back) across the upper back.
- Hands support the head, elbows in, chin slightly tucked.
- Gently extend back over the roller, then return. Move the roller one notch and repeat.
Cues
- Keep ribs down, do not arch the lower back
- Move only the upper back
Equipment: Foam roller, rolled towel, or chair back