Posture Stretch: Foam Roll Extension

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  This exercise performed consistently helps to restore normal movement to the thoracic spine (mid-back). 

To perform:

Lay down with your arms behind your head and the foam roll perpendicular to your spine at the base of your neck. 

Keeping your chin tucked, slightly lift your hips and extend over and roll your spine down the foam roll. 

Repeat 8-10 times, holding for 1-2 seconds on each repetition.   

Alternatively, keeping your hips on the floor and without rolling down the spine, perform 3-5 isolated extensions over the roll. 

Then move the roll down 1-2 spinal segments and perform 3-5 more extensions over the roll. 

Repeat this process all the way down the middle back until you reach the lower ribs.  

As with all exercises, if you should experience pain that increases during the exercise, stop and let your doctor know.