Exercise · Form & cues
Thoracic Spine Foam Roll — form guide
Thoracic Spine · Lats · Rhomboids. Equipment: Foam Roller. Difficulty: Beginner.
TEMPO
60–90s, slow extensions
T-spine mobility is the missing link in nearly every overhead movement. Roll + extend daily.
Cues
- Roller perpendicular to spine, mid-back
- Hands behind head, elbows in
- Extend backwards over roller
- Move roller up an inch, repeat
Common mistakes
- Rolling on lower back — never over the lumbar
Injury notes
Skip if you have severe scoliosis or recent spinal surgery.
Progression
Daily. Combine with cat-cow for total spinal mobility.