Place a foam roller on the floor and lie on your back with the roller positioned horizontally across your upper back, just below your shoulder blades.
Bend your knees and place your feet flat on the floor. Cross your arms over your chest or place them behind your head.
Lift your hips off the floor slightly and use your feet to roll your body so the roller moves from the mid-back up to the top of the shoulders.
Pause on any tight or tender areas for 20-30 seconds, allowing the tissue to relax and release.
Roll back down to the starting position and repeat the rolling motion.
Continue for 30-60 seconds per area, covering the entire thoracic spine.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 2 sets of 30-45 seconds | Form mastery, neural adaptation |
| Intermediate | 3 sets of 45-60 seconds | Hypertrophy, moderate loading |
| Advanced | 3 sets of 60 seconds with extension at each level | Strength, high intensity/volume |