Thoracic Extension over the Roller | Foam roller exercise in 3D
Thoracic Extension over the Roller: seated, leaning back (roller across the upper back), thoracic extension and the front of the chest. Preparation, 4 movement phases, points to check and cautions, with a 3D model you can pause and rotate.
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Position and focus
Seated, leaning back (roller across the upper back) · Thoracic extension and the front of the chest
Thoracic extension and the front of the chest
Starting position
Place the roller across your back, just below the shoulder blades, and sit with your knees bent. Place both hands behind your head and support the weight of your head with your hands.
Movement phases
1. Set up
Keeping your buttocks on the floor, rest your back on the roller. Point your elbows slightly forwards.
2. Extend the upper back
Breathing out, use the roller as a pivot and extend only your upper back backwards.
3. Pause at the top
Without tipping your neck back, and keeping your head supported in your hands, stop where the front of your chest opens.
4. Round to return
Lightly draw in the area just below the breastbone and come back by rounding your back.
What to check yourself
Is the movement coming from arching the lower back? Is only the neck extending? Are the buttocks lifting off the floor?
Coaching points for instructors
Check that the movement is limited to the thoracic spine (and is not replaced by arching the lower back or flaring the ribs). Place the roller just below the shoulder blades, not under the lower back.
Caution
Do not press hard through pain. Stop if you feel sharp pain, numbness or dizziness. If you have osteoporosis, pain under treatment, have had surgery or are pregnant, check with your healthcare professional. If you feel pain in your neck or lower back, reduce the range of extension or stop.
These English notes describe a prototype model. Stretch and foam roller lessons have not yet been reviewed by the supervising instructors. They are not medical advice or an individual exercise prescription.
This lesson was put together for this site. It has not yet been reviewed by an expert.
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