SMR Thoracic Erectors Foam Roll

  • Lie on the floor with the foam roll placed above the lower ribcage and below the start of the shoulder blades. 
  • Place arms across chest or behind the head for support. 
  • Raise the hips off the ground and rotate slightly to one side so that you are on the muscles and not directly on the spine.
  • Slowly roll up to the top of the shoulder blade. 
  • If any knots or tender spots are identified, hold for 30-90 seconds. 
  • To reduce pressure, let hips drop to ground during release.