Exercise

Thoracic Extension on Foam Roller

Position the foam roller at mid-back height and gently extend your spine backward over it using controlled movement and body weight. Avoid rolling directly on your spine and maintain steady breathing throughout.

Also called: Foam Roller T-Spine Extension, Upper Back Foam Roll · Equipment: stretching

Open in the app
How to do it

Step by step

  1. Sit on the floor and place a foam roller horizontally behind you at mid-back height.
  2. Support yourself with your hands and lower your upper back onto the roller.
  3. Slowly extend your thoracic spine backward over the roller by leaning back gently, keeping your neck supported.
  4. Hold the extended position for 1-2 seconds, feeling the stretch across your chest and front shoulders.
  5. Return to upright and roll the foam roller up slightly to target a different section of your thoracic spine, repeating 5-10 times.
Muscles worked

What it trains

Mainly Upper Back.

Programming

What the research says

Alternatives · VALDA FLEX

Swap it mid-workout

With VALDA Pro, FLEX offers alternatives like these when you swap an exercise mid-workout.

Log the thoracic extension on foam roller in VALDA, with these cues one tap away while you train and your history for it in one place.

General information about exercise technique, not medical advice. If you have an injury or a health condition, your healthcare provider is the right person to ask.