If you’re feeling tightness in your upper back, a half foam roller might be just what you need to improve thoracic spine mobility.
What Is a Half Roller?
A half roller is a flat-bottomed foam roller often used in physiotherapy to support postural exercises, core work, and spine mobility drills. It offers more stability than a full roller, making it perfect for beginners or for targeting specific areas of the back.
How to Use a Half Roller for Thoracic Extension
To work on your thoracic extension (the upper and mid-back area):
- Lie on your back with the half roller positioned horizontally under your upper spine (between the shoulder blades).
- Find the spot that feels tight or restricted.
- Slowly and gently lean back over the roller, keeping your hips on the ground.
- Breathe deeply and allow your spine to relax into the extension.
Repeat this movement a few times, adjusting the position of the roller slightly to target different areas.
Why Thoracic Mobility Matters
Poor mobility in the thoracic spine can contribute to:
- Shoulder pain
- Neck stiffness
- Postural issues
- Limited overhead movement
Regular use of the half roller can help release tension and improve posture, making it a valuable tool in your physio routine.
Need guidance on using a foam roller correctly or managing upper back tightness?
Chat to one of our physiotherapists at Logan Physio for personalised support.
