Gently foam roll your thoracic spine (mid-back) from the bottom of your ribs up to the base of your neck and back down again. Repeat this a couple times. Then start at the bottom of your thoracic spine again in line with your lower ribs, and gently extend your spine and return to a neutral position. Roll the roller up a few centimeters, extend and return to neutral. Move the roller upwards a few centimeters and repeat, you get the idea.
It’s important that you don’t extend lower than your bottom ribs or up onto your neck. Your thoracic spine has the rib cage for support. Your cervical and lumbar spine don’t have the same amount of structural support.
Recommended: 1 minute rolling up and down your spine. 1 minute of thoracic extensions over the foam roller.