Foam Roll the Back .
– hands behind the head; roll slowly for 2-3 min
– pause on trigger points rotating the upper body side to side
– pause on trigger points and move the knees side to side
Supine Arching on Foam Roller .
– Thoracic Spine Extension arching over the roller
– hands behind the head; elbows close to ears
– arch over the roller; take 5 deep breaths; repeat on each segment of the Thoracic Spine