This stretch is what’s called a “thoracic spine mobilization.” Because many of us spend our days at our desks, our bodies become good at being hunched forward, so an exercise like the one demonstrated in this video can help to reverse that chronic desk-jockey position and release tension and pain from your upper back.
You will need one tool for this stretch. I use an average-size foam roller, but you can use a smaller or larger one or even just roll up a towel. I will show you how to modify the intensity of this stretch in the video so it can help you regardless of your current flexibility level. Bonus: I will also show you a variation of this stretch that requires no equipment at all.
You goal is to spend ten minutes working on this position. Move to a level where you experience slight discomfort, but never to the point of pain. Remember, you’ve been practicing being immobile every day for a long time now, so it’s going to take gradual daily practice to reverse that.