Foam Roll Thoracic Spine

Lie back over the roller so it sits across your upper back, knees bent, feet flat on the floor. Support your head with your hands, elbows in, and lift your hips slightly so your weight rests on the roller rather than the ground. Slowly roll from the base of your shoulder blades up toward the top of your back. Keep the roller above your lower back at all times — this is upper-back real estate only. Pause on any spot that feels tight or restricted and breathe there for a few seconds rather than rolling straight through it. Moving slow does more here than moving a lot; a rushed pass barely touches the muscle underneath.