How to: Foam Roll Your Thoracic Spine [Video]

How to: Use a Foam Roller to Stretch and Open-Up Your Thoracic Spine

foam roller thoracic spine stretch video tutorial

This video tutorial below shows you how to use a foam roller to carefully stretch your thoracic spine. You can basically do this anywhere you see fit: at work, school, gym or perhaps outside with this nice weather we are having!?

This exercise works great to help open up and extend the thoracic spine itself as well as the soft tissues that support it. For people with back pain in the thoracic region, doing this once or twice a day can help reduce pain and keep your back healthy!

Dr. Keith Belliveau, Chiropractor at Revelation Health Centre in Calgary, is dedicated to helping his patients maintain their health both inside and outside of the clinic. One of the ways he helps his clients outside of the treatment room is through video tutorials showing easy-to-do stretches step-by-step.

Below, Dr. Keith shows you how to stretch your thoracic spine using a foam roller. If you don’t have a foam roller, they can be found at your local gym or picked up for $20.00 or less at various stores around Calgary!



Foam Rolling Your Thoracic Spine Tutorial:


  1.  Lay down on the foam roll above your lumbar spine and in the ribs
  2. Put your arms up and give yourself a big hug and do a few warm up rolls
  3. After your warm, put your hands behind your head or above your head
  4. Bend your thoracic spine backwards as you point your elbows to the roof or try to touch the ground above your head

Repeat for as many times as necessary to feel your thoracic spine extend and open up


 

Alright guys so I’m going to show you how to mobilize your thoracic spine on a foam roller. So you’re just going to pop back right on the foam roller going across your spine. You never want to use the foam roller this way in the lumbar, so you never want to go down in this region. So you want to keep it up wherever you feel like there’s ribs, that’s where you want to be.

So to start off, you’re going to want to get your arms up and then give yourself a big hug, that’s a good way to do that. And this is just going to help warm those muscles up, this is going to help warm the joints up. Then once you sort of warm everything up, you’re going to want to learn how to fold your thoracic spine backwards.

You can do this with your hands behind your neck, just like that, forward and backwards, with your hands over your head, try to touch down to the ground, and then sort of work up to a different spot, same thing, like that, and just work up and down your thoracic spine, and try to work some of that extension range of motion back into your thoracic spine.

Start to do that, morning, evening, it pairs awesome with your Chiropractic adjustments and really teaches your thoracic spine how to open up and extend.

 

– Dr. Keith Belliveau, Chiropractor


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