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How To Foam Roll T Spine

Foam Roll T Spine

The upper back takes a beating not only from exercising but also from ordinary sitting. That’s why it’s crucial to release tension anytime it feels constricted. The discomfort may be alleviated with the use of a foam roller. Read on to learn more about this helpful technique.

What Is The Thoracic Spine

Your thoracic spine consists of the 12 vertebrae that comprise the backbone’s longest segment. It links the cervical and lumbar spines between the neck and the lower back. Aside from the rib cage, it also supports the neck, movable joints, nerves, and blood vessels, making it a crucial area.

The thoracic spinal nerves’ job is to relay signals between the brain and the body’s primary organs, such as the heart, lungs, esophagus, and stomach. That’s why it’s so essential to maintain the thoracic spine’s health.

Benefits Of Foam Roller Exercises

It Addresses Joint Problems

Stiffness in the spinal or rib joints is standard and may be brought on by prolonged sitting or standing, strenuous exercise, or even a prolonged cough lasting seven days. Such a condition is more prevalent than the spine’s instability because of the area’s inherent robustness. Foam rolling is one of the best ways to deal with that.

Reduces Muscular Issues

Foam rolling is a helpful technique for alleviating the effects of extended sitting or standing, muscular discomfort, and stress-related muscle tension, especially after intensive back workouts.

Flexibility Improvement

Foam rolling is a lot like stretching. It minimizes the risk of workout injuries and makes you more flexible. Decreased muscular burning sometimes after exercising is another benefit.

How To Foam Roll Your Spine

Step 1. Get into a starting position

Assume a sitting position on the floor. Have the foam roller perpendicular to your spine. Don’t use it below your rib cage.

Step 2. Start rolling

Put your hands behind your head. Lean back until you feel pressure or stretching in your T spine. Hold the achieved pose for a while, taking a deep breath. As you exhale, you can increase the stretch.

Step 3. Follow the tips for proper form

Keep your butt on the ground, feeling the abs engagement throughout the exercise. Be careful not to let your ribs flare up. When you get higher up on your T spine, you can give yourself a nice big hug to get your shoulders out of the way.

Never exercise to the point of pain, but push yourself just beyond the point where you start to feel discomfort to promote maximum flexibility.

Other Ways To Mobilize Your T Spine

Here are a few other techniques to foam roll your T spine. Take advantage of them!

Rotation of the Thoracic Spine

How to do:

  • Place the foam roller lengthwise beneath the center of your back.
  • You should grip the outside of your left elbow with your right hand.
  • Keeping the foam roller steady under you, slowly rotate by bringing your left elbow over to the right.
  • Repeat the other way to complete 5-10 cycles, switching sides each time.


How to do:

  • Position yourself lengthwise on top of the foam roller, facing up.
  • Stability is achieved by keeping the knees bent and the feet flat on the floor.
  • To start, hold both hands in front of you.
  • Drop your right arm on the floor, then your left arm in front of you.
  • You may change the reach of your arms by rearranging them in different places.


Foam rolling improves the segmental extension of your thoracic spine. After the procedure, you will be able to bend backward easier and leave your muscular issues in the past. Another good news is that there are many ways to do foam rolling. Just try them and pick the one you like most!