This week’s activity to increase thoracic mobility is using a foam roller. You can use a foam roller in a couple different ways in order to stretch and mobilize your thoracic spine.
The first is positioning it perpendicularly to your body, and laying on it so that it is in the middle of your thoracic spine. With your feet firmly on the ground, squeeze your butt muscles and bridge up so that your back is supported by the foam roll. Roll back and forth, feeling pressure on your vertebrae. Repeat this 10 times or so on this single spot, and then move the roll up a little. Work your way all the way up like this until the junction of your neck and thoracic area.
The second way to increase thoracic mobility with a foam roll is more of a chest opener. Position the foam roll parallel to your spine and lay on it in this direction. Tuck your tailbone under so that your whole spine is pressed against it and open your arms. You should feel a stretch in the front of your chest and shoulders, but it shouldn’t be painful. Hold this for 30-60 seconds.
A foam roll can be purchased online or at most sporting stores, usually for somewhere between $15-40.