How to Foam Roll Your Thoracic Spine With Perfect Form

A foam roller is a cylindrical piece of foam used to target muscle soreness after a workout by administering self-myofascial release (SMR), or self-massage. Self-myofascial release refers to the muscle (myo) and connective tissue (fascia). One of the biggest benefits of foam rolling is working out pain or soreness caused by adhesions (otherwise known as tightness) or trigger points (otherwise known as knots).

Foam rolling exercises release tension in the body's tight spots and muscle tissue to prevent injury, support athletic performance, and increase the quality of soft tissue. When performed properly, they also help improve blood flow, promoting overall wellness and muscle elasticity. Physical therapists often use foam roller exercises to target muscles throughout the entire body, including the lower back, upper back, glutes, hamstrings, IT bands (ITB), hip flexors, quadriceps, and calf muscles.

Foam rolling exercises can help improve mobility of the thoracic spine, also known as the T-spine. To have the best foam roller experience and minimize the risk of injury, be aware of these common mistakes before foam rolling your thoracic spine.

1. 1. Foam rolling directly on an injury: If you're experiencing shoulder pain, neck pain, or back pain as a result of an injury, do not roll directly on the injured spot. This will likely exacerbate the damage, causing more inflammation and pain. Instead, roll away from the pain point to work the connecting muscles. Work several surrounding muscles for short intervals, slowly making your way closer to the trigger point.
2. 2. Using too little or too much pressure: Foam rolling is meant to ease tension, not create more. If you're experiencing pain or not achieving your desired result, adjust the amount of pressure you're using. Control the impact of your bodyweight throughout the range of motion by keeping your core engaged and supporting your neck by placing your hands behind your head. Consider using a tennis ball to reach small tight spots.
3. 3. Rolling over bone: Applying pressure to bone can cause pain and inflammation. Your thoracic spine is also laden with nerves that connect to your spinal cord, making it a highly sensitive area. If your back is particularly sensitive, simply use the foam roller to support your body during the stretch element of the exercise. This will help increase mobilization and work out tight muscles.

Consider these tips when foam rolling your thoracic spine.

1. 1. Place the foam roller perpendicular across your upper back. For this exercise, the foam roller should be placed just below your shoulder blades, no lower than your rib cage. Lean back on the foam roller and allow your bodyweight to stretch your thoracic spine and back muscles.
2. 2. Keep your upper body stationary. Once you're in the starting position, keep your ribs and hips in a fixed position. This will allow for the proper amount of thoracic spine flexion, which will help increase thoracic spine mobility and help alleviate back pain.
3. 3. Take deep breaths. At the bottom of the range of motion, you should feel tension in your lumbar spine. Pause here and take a deep breath. As you exhale, slowly press your shoulder blades towards the floor for a full thoracic spine extension.

Perform 1–2 sets of 30–90 seconds before or after exercise.

1. 1. Place a foam roller behind you and sit on the floor with your knees bent. Lean back to position the foam roller on your mid-to-upper back. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin.
2. 2. Cross your arms across your body, placing your hands on your opposite shoulders.
3. 3. Engage your core. Your ribs should be down and your pelvis should be slightly tucked.
4. 4. Lift your hips off the floor to place your weight onto the foam roller. Each set should begin from this starting position.
5. 5. While maintaining your alignment, slowly roll up and down, covering only the middle of your back to your shoulder blades.
6. 6. Use the foam roller to slowly roll your thoracic spine until the most tender spot is found. Once the most tender spot has been identified, hold on that spot and stretch for 30–90 seconds while relaxing until the discomfort is reduced.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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