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Exercise handout — move better, feel better.
Foam Roller Thoracic Extension
Use a foam roller to improve thoracic spine extension. Helps reduce compensatory strain on the neck.
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 towel, Pool noodle
Dosage
2
Sets
5
Reps / Time
30 sec
Rest
Hold 2-3 seconds each position
Tempo
Step-by-Step Guide
Set up
- Place foam roller perpendicular to spine
- Lie back so roller is under mid-upper back
- Knees bent, feet flat on floor
- Hands behind head to support neck
Step 1 of 5
Support your head with your hands
Step 2 of 5
Gently extend backward over the roller
Step 3 of 5
Keep hips on the ground
Step 4 of 5
Return to starting position
Step 5 of 5
Move roller up or down slightly and repeat
Breathing
- Exhale as you extend
- Inhale as you return
Form Cues
- Support neck with hands
- Hips stay down
- Extend from upper back
- Move roller to different segments
Common Mistakes to Avoid
- Arching from lower back
- Not supporting neck
- Roller on lower back
- Forcing through stiff areas
Safety Information
Keep roller on upper back only. Support neck throughout.
Progressions
Hold longer. Add arms overhead.
Regressions
Smaller extension. Use softer roller.
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.