Here is a good way to use foam roller

Here is a good progression to improve thoracic extension with a foam roll

  1. Foam rolling
    Start by lying on your back with a foam roll under your back.
    Place your hands on your stomach and then slowly roll forward and back across your back using your legs. If you find an area that is more tender or tight, progress to step 2 below and do 1 set of 10 and progress as tolerated
  2. Arching over a foam roll
  3. Head supported
    1. Arms overhead
    2. Holding a weight

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