Foam roller thoracic spine extension

Lying supine with the knees bent to about 90 degrees and feet flat on the floor, position a foam roller beneath you just at or near the bottom of the shoulder blades (equivalent to T7 level). Next, gently clasp the hands together behind the head, perform a chin tuck and pull the elbows in so the forearms are perpendicular to the foam roller.

Now, slowly push the head back toward the floor and extend the thoracic spine in an attempt to bend backward over the roller. Pause at end range for 2-3 seconds at end range and then return to the start position. Perform 5 repetitions. This movement can be performed at multiple thoracic levels as well by moving the roller down 1-2 vertebral levels.