Foam rolling the upper back is great for improving T-spine extension and helping out with kyphotic (hunched) posture. Here are the common mistakes:

  • Being too aggressive, leaning way back and putting the lumbar spine at risk, and creating too much rib flare.
  • Extending through the neck, practically looking back.

The Right Way

  1. Lie back on the roller, extend your hands, and clasp them together.
  2. Create some core tension to prevent rib flare.
  3. Extend back, keeping the range of motion short and the head neutral.

Related:  More on Improving Thoracic Spine Mobility

Related:  The 30 Second Mobility Cure