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To start, lie supine with the roller positioned in the center of your back again and roll upward, reversing direction when you reach armpit degree. To enhance the usefulness of rolling the thoracic backbone, you want to get the scapula out of the way by hugging your self. After about 10 passes or so, return to the initial position and drop your butt to the ground. This time, interlock your fingers powering your head and pull the elbows together. Now perform thoracic extensions by pushing your head back again towards the flooring and sticking your upper body out in the process. Pause at the base. Do 2 or three repetitions then slide the roller up 1 vertebrae and repeat.

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