Upper back tension – Prayer Roll for Thoracic Mobility

🏡Getting upper back tension from working at home? Or slouched on the couch watching too much Netflix? 📺.
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Here’s a simple mobility exercise to prevent further rounding of the spine.
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🌿Place the foam roller about a foot in front of your knees.
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🌿Place wrist on top of the foam roller and slowly reach forward while extending your spine – hold for 10 seconds. You should feel a stretch in the upper to mid back between the shoulder blades.
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🌿At the end of the stretch, you can rotate your arms outwards to intensify the stretch while taking a deep breath in.
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🌿Perform this 3-5x between work breaks or after every episode you watch!
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✔️If you are unable to sit back onto your feet, this can also be performed while on the balls on your feet.