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Exercise handout — move better, feel better.
Foam Roller Thoracic Extension
Lie over a foam roller to extend your mid-back. Excellent for releasing stiff thoracic segments.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
foam_roller
Home Options
- foam roller
No equipment? Try: Rolled up towel, Yoga block
Dosage
2
Sets
8
Reps / Time
30 sec
Rest
slow and controlled
Tempo
Step-by-Step Guide
Set up
- Lie on your back with foam roller across mid-back
- Place hands behind your head for support
- Bend knees with feet flat on floor
- Keep hips down on the floor
Step 1 of 6
Start with roller at mid-back level
Step 2 of 6
Gently extend backward over the roller
Step 3 of 6
Let your head drop back slightly
Step 4 of 6
Hold 1-2 seconds at end range
Step 5 of 6
Return to starting position
Step 6 of 6
Move roller up or down to target different segments
Breathing
- Exhale as you extend
- Inhale as you return
Form Cues
- Keep hips on floor
- Support your head
- Move from mid-back
- Breathe into the stretch
Common Mistakes to Avoid
- Hips lifting off floor
- Not supporting head
- Rolling too fast
- Going onto lower back
Safety Information
Avoid if you have osteoporosis or vertebral fractures. Stop if painful.
Progressions
Add arm reaches overhead or use firmer roller
Regressions
Use a softer roller or smaller range of motion
Get your free personalized program at clapmove.com/register
Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.