Mid-Back Stretch with a Foam Roller

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How to perform:  

1. Sit on the floor with knees bent, feet flat, and the foam roller placed horizontally behind you. 

2. Carefully lower your upper back onto the foam roller so it rests around the bottom of your shoulder blades. 

3. Cross your arms over your chest or place your hands behind your head for neck support (elbows pointing forward). 

4. Keep your hips lifted just slightly off the ground to allow for smooth rolling. 

5. Begin slowly rolling your upper and mid-back over the foam roller by pushing with your feet. 

6. Roll from the mid-back (around the base of the shoulder blades) up toward the upper back/shoulders. 

7. Avoid rolling into the lower back. 

8. Continue rolling back and forth in a controlled manner for 30–60 seconds. 

9. Repeat for 1–2 sets  

Tips:  

1. Keep your core engaged to protect the lower back. 
2. Move slowly and avoid using momentum. 
3. Breathe steadily and allow the muscles to relax over the roller. 
4. You can pause and hold on tighter or sore spots to help release tension.  

Benefits:  

1. Enhances thoracic spine mobility 
2. Reduces stiffness and improves posture 
3. Promotes better movement in the shoulders and upper body 
4. Helps counteract prolonged sitting or computer work