Foam roll thoracic

Lie on your back on the foam roller with the roller at your upper back. Lift your hips off the floor and roll your upper and mid back with your arms folded across your chest if you can. After a few rolls like this, extend your arms overhead and continue to roll in the same way, focusing on the tight spots. Finally, use your hands to gently support your head, take your hips to the floor and do some slow extensions back over the roller, being careful not to pull on your neck. If any of this feels too much, you can stick with gently rolling or simply just hold the roller at a tight spot.