The thoracic spine (better known as your "upper back") is one of the most neglected parts of the body. We spend so much time on our devices or sitting slouched in chairs that we're literally folded forward for most of the day. To regain proper form in our backs, we need to move it into extension.

How to Do It

Grab a foam roller and place it perpendicular to your spine – roughly at the base of your shoulder blades. Now extend your head and shoulders back over the foam roller (arching until you feel a comfortable stretch), and then return to neutral.

You want to make sure to keep your lower back stable here. This is an upper back drill after all.

Hang out in one spot for as long as you feel a stretch. As you feel it fade, shift the roller down your spine. Spend a total of 5 minutes on the foam roller.