Description of Exercise
-Begin by lying on your back with the foam roll or towel roll under the mid part of your back.
-The roll is placed perpendicular to the spinal column.
-It is best to start using a towel roll when doing this exercise to minimize stress to your mid back.
-Bend your knees to further protect your lower back.
-Place your hands under your neck to support it.
-Do not pull with your hands.
-Slowly lower and raise your shoulders over the roll 5x.
-Move the roll up 1 inch towards your head and repeat the process 5x.
-Continue this exercise until you get to the base or the bump of the lower aspect of your neck.

Importance
Many normal activities that are done on a day-to-day basis involve sitting. Everyday sitting activities include driving to work, sitting in front of the computer, reading a book…and the list goes on. These positions involve flexing the spine forward. Over time, the spinal curve begins to adapt to this flexed position. A “hump” can develop. Thoracic mobilizations help reduce this “hump.” In addition, a forward spine affects the mechanics of the shoulder girdle and can cause mid back pain and front shoulder pain.

Precautions
History of a fracture and stenosis (narrowing) of the spine.

Recommended Repetitions & Progression
5 reps per position of the spine

Handout
Thoracic Mobilizations – Hori Foam Roll

Needed Equipment
Foam Roller or a Rolled Towel