Lie on your back with a foam roller placed horizontally under your upper back and hands crossed on your chest. Neck in neutral position and upper back slightly rounded.
Straighten your thoracic spine (upper back) against the roller when exhaling. Return to the starting position when inhaling. Go through the whole thoracic spine vertebrae-by-vertebrae by moving the roll up/down the upper back.
Note:
- Keep your chin tucked in.
- Do not let your lower back arch.
