Thoracic Spine Foam Rolling and Extension
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
120 KCAL |
|
Level
|
intermediate |
Equipment
|
None |
Thoracic Spine Foam Rolling and Extension
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i Instructions
- 1. Setup: Sit on a mat and position the foam roller horizontally beneath your mid-back. Interlace your fingers behind your head to support the neck, feet planted flat on the floor.
- 2. Rolling Technique: At the end-range extension, gently contract the back muscles pressing into the roller for 5 seconds, then exhale, relax completely, and sink into deeper extension.
- 3. Breathing and Safety: Breathe deeply into your diaphragm. Never foam roll the lower back (lumbar) or neck (cervical); isolate all movement strictly to the rib cage.
Physiological Impact
Caloric Benchmarking
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