Foam Roller Exercises to Improve Thoracic Spine Mobility

Does your love/hate relationship with the foam roller border on strictly hate? I get it. I really do. I was recently told by a healthcare practitioner that my IT bands—on a scale of tightness ranging from 1-10—are a 9.5. Ha! So…in my ongoing quest for improved mobility, I routinely have unpleasant moments with my foam roller that prompt curse words, grimaces, and clenched teeth.

i hate you

But today I’m going to show you 2 foam roller exercises that you can actually ENJOY! Yes, it IS possible. These two moves will help improve the mobility in your thoracic spine—a must-have for all of us who spend too much time sitting, hunched over electronics, or slouching with bad posture. These exercises are also gems for athletes who do a lot of throwing, pitching, swimming, or serving in their sport(s) of choose.

Why is mobility in the T-spine important? Soooo many reasons! Limited mobility in this region contributes to:

  • An unappealing “rounded shoulders” look
  • Restricted overhead shoulder mobility
  • Increased risk for stress and injury, particularly in the shoulders and low back
  • Improper alignment in daily activities
  • Neck pain and headaches
  • Asymmetries that can be detrimental to the health of upper and lower extremities
  • Restricted breathing

spine transplant

BAD BUSINESS! So grab your foam roller, and take 5 minutes to try out the exercises that I show you in the video. Do them before each workout, and whenever you have time throughout the day. You’ll feel better instantly—more open, more balanced, more limber. You might feel so good that you want to kiss your foam roller. Or write a song. Do it! Spread the foam rolling love far and wide.

If there’s ANYTHING that I can do to support you on your personal quest for improved health and fitness, please let me know. I’m in 100%. or 503-395-4689

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Luke Jude


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