Thoracic Roller

Why do this?

Thoracic Roller opens up your chest and straightens your thoracic spine. It also encourages more flexibility in your upper body from your waist through your neck. Like the ThoracicTowel, it definitely helps your upper body position in the saddle.

What it does for me:

Like the Thoracic Towel, the Roller is great for opening my chest and ribs front and back and for releasing tension in my middle and upper spine, shoulders and neck. My position in the saddle is definitely better.

Need a 4” Styrofoam roller.

Lying on your back with your knees bent and feet on the floor.

Open up the angle of your knees so you have broad base of support.

Breathe - inhale through breastbone and exhale through bottom of shoulders.

Encourage a neutral, not arched, spine.

Lock pelvis by pulling your belly button towards your spine.

Place the Styrofoam roller horizontally underneath the bottom tips of your shoulder blades where the middle of your spinal curve begins.
Pushing your heels into the floor to keep your position stable, put your hands behind the base of your skull for support and raise your head to the same level as your knees with your spine straight.
Make sure you are constantly pulling your belly button towards your spine.
Roll your upper back, head and arms back over the roller while keeping your upper back neutral, not arched, and stable
Keep your head and neck aligned in the same plane as the middle part of your back.
Do 10 – 15 repetitions.
Remove the roller.
Return to your original position of lying on your back on the floor with your knees bend and feet on the floor.
Relax and rest.
Do 3 or 4 repetitions or until you start to open up in your rib cage.
Remember to keep pulling your belly button towards your spine.