These mobilizations will improve the ability for you to extend and rotate through your thoracic spine taking load off of the lower back muscles and spine.
I have had chronic pain for a year now. I've seen chiropractors and a physical therapist. Both helped, but the pain was still there until I found YOU. THANK YOU so much for posting this video. In 2 days of doing this, 70% of my pain is gone. I'm in tears. Truly, you made such a difference in my life.
Doing this roller thing and exercise for back pain has dramatically decreased my back pain to, and just about a week because mine was really bad. I haven't done this but I will add it to my routine. I should have done this long ago and suffered so long. Isn't this awesome?
Brilliant! I never knew to put the arms like that to get the shoulder blades out the way. I've never done the second one before, I did it along with him and when he breathes again and goes deeper my head hit the floor and surprised the crap out of me. Felt some great cracking.
Josh, thanks for this, Just tried these exercises with my laptop beside me to make sure I was getting it right. Felt great once my spine began to mobilse. I just want to repeat and repeat. Great, clear explanations. Great post. This is what UA-cam does best.
First video I utilized after a nasty car wreck a year ago that herniated 5 discs in my spine. It's in the daily arsenal to stay limber. The key to living with spinal issues is to stay mobile and stay stretching, drink plenty of water and don't let the pain get you down!
I was disappointed in my newly bought foam roller until I watched this video. It worked like magic. Thank you so much for helping me get back to training!
Yea foam roller has been one of the best things ive ever purchased. I started doing thoracic extensions the other day and it instantly loosed up my tight upper back.
This is really good. Great explanation, posture, support and equipment. Depending on individual ability a person could safely do many more repetitions than shown here. Breathing is absolute key in maximizing effectiveness with these stretches. And again, very good... great for anyone with a stiff upper back. Well done.
I cannot thank you enough for posting this. For years now I have problems with my right shoulder. As a aresult I was regularly dilocting one particular rib probably due to wrong posture.I build up muscle, Doctors kept telling me there is nothing wrong with me. After three days of doing this and some other of your excersises for mobilization the cracking in the shoulder has almost completely vanished and for the first time in years I have the feeling I'm walking straight. Thank you so much.
RMT here, awesome video, i end up showing these to people a lot! i'm happy to have discovered a good instructional video to share! One more to do in between the scapula in the top thoracic zone is using a yoga block instead so you can flare the elbows to the side while doing a chin tuck and extending. the chin tuck restacks the head over the spine, stretches the suboccipitals and ensures movement is happening more in thoracic over cervical while the extension in this position helps train the segments to move more as a unit rather than in isolation like when we try to extend while slouched. The elbow flare is just a nice added chest stretch, cause most of us need it!
I have scoliosis, degenerative discs and straightening where my spine should be curved, my chiropractor recommended I get a roller and I did, the first two are the exercises he started me off with. Good video!
I love how he is supporting his head/neck in this drill and how cautiously he cued the positioning. I would recommend that you stay away from your bottom two floater ribs, especially on that super dense/hard roller. Please remember that this up/down technique on a hard roller only addresses the muscle system, not the connective-tissue system which would require a softer, less invasive roller and smaller, more specific moves. See The MELT Method.
I start with #2 on incline bench (PVC) roller static holds for extension release. I also do arm movements while in extension.Thank you for the information it is a great help in realignment; we are all in different stages in life find your niche then use all filtered information eating healthy.
Thank you for posting this. I have tried these and it really works. I have had a lot of pain and stiffness in my neck for a long time that makes me feel hunched over. I'm just wondering if you would also recommend using a ball to arch your back or if the roller is better.
I highly recommend getting a foam roller. They cost around 20€/$ depending what kind and where you buy them. They are however worth every penny you pay for them. Exercises like these help me opening my back, it literrally takes less than a minute ...you can use it for many other exercises allso.
I heard the pop in his back at 1:50! I tried this and it really relaxes my shoulders and upper back. The movements for my IT bands in my legs hurt sooo much, but are doing me good!
OMG! these exercises helped me greatly! my thoracic was hurting while i was watching this vid and i was like me see if this is gonna help. The second exercise was the one that did the most. it was like immediate relief. now i have 5 exercises in my arsenal. Thanks for the vid!
I agree 100% The second exercise really helped me. I'm just afraid that my back will break, it's that stiff! But I feel like I can stand up straighter.
Best investment I have ever made. I recommend a foam roller to anyone. I bought a soft one to start with and it works very well. Thank you for the video!
Hi, thanks for the video info. I've just purchased my foam roller and wanted to ask if you think it's safe for me to use with my spinal conditions. I have cervical herniation with spinal compression, Thoratic buldge with spinal compression, and also lumber issues from previous disk removal surgery where-by after my vertabras fused together. Any info would be much appreciated. Thanks
I have one a pattern for deep massage also , I find the best way to get every crack and tension out of your back is to lie with the the roller under your lower back take a big deep breath in then as you blow out all the air roll the roller up your back and repeat always blowing air out as you roll , because you have blown all the air out your body your back will have no muscle tension at all leaving it weak to crack over the roller...feels amazing.... no point doing it without blowing all your air out in my opinion
Im planning on doing these every day because I have this exact problem from sitting in front of a computer all day. How many sets should I do of each and how many reps? Want a good plan to stick to
When i do these exercises I feel a deep ache in my thoracic spine - which I know is very tight after visiting a physio for neck pain (paradoxically, it's all hyper-mobility related for me). Should I persist or desist? Physio always worked on my thoracic spine with deep massage pressure and said it was 'normal' to feel some pain, in my case. Opinions?
Are you supposed to do foam rolling when you have an injury or when it is recovered and you use it in rehabilitation? I have a shoulder injury and foam rolling makes it worse.
wondering the same thing, tho this did make my back feel sooo nice after, it clicked like crazy, I'm 26 with a back like a 60 year old lol, too much cycling and work makes it bad :(
Would this exercise help a Thoracic rib that comes out of place and pinches and spasms? Please respond. Doctors just blow my rib pain off. It is not sustainable.
hi there..I need to ask you if you think this would be safe for me to do since I have scoliosis and metal rods thoratic part of my spine? becouse of that same reason there are days when I feel stifness in the same area so Im hoping this can be of help. Thank you...
I used to foam roll but was told by an M.A.T not to do this anymore because it turns the muscles off. But here you are doing it so I am confused. Should I foam roll and then do muscle activation warm ups?
I have been doing this for a couple weeks and now my back pops and cracks throughout the day. Sometimes when just taking a deep breath. Also, my rib cage feels locked and when I pop my back the rib pain subsides. Any thoughts?
I have problems with my thoracic spine; it's called kyphotic spine (the problem isn't that bad YET) - will these exercises help me prevent my spine from getting worse or even make my spine more "normal"? :)
Injured my back few years back, suffer from sports related injuries and his along with spiky ball has been the best ever investment in my life. Would recommend it to anyone.
I liked your video so much that I linked it into my blog post. I use the foam roller and certainly did not need to duplicate your well done efforts in making my own video demonstration. I hope my readers enjoy your video as much as myself. Since I cannot leave a web address, here is name of my website: SI-Instability and look for my latest blog post: My Malalignment Syndrome Update to see your video in context of my blog. Thank you so very much!
I have had chronic pain for a year now. I've seen chiropractors and a physical therapist. Both helped, but the pain was still there until I found YOU. THANK YOU so much for posting this video. In 2 days of doing this, 70% of my pain is gone. I'm in tears. Truly, you made such a difference in my life.
I like your video and add it to my back routine, thanks.👍🏿
Doing this roller thing and exercise for back pain has dramatically decreased my back pain to, and just about a week because mine was really bad. I haven't done this but I will add it to my routine. I should have done this long ago and suffered so long. Isn't this awesome?
How to trim kittens nails
Greta Didn't they unstick and adjust your vertebrae?
I bought one before watching this and did it before watching this. But his tips make it better. My pain decreased also
Very nice! Love the clarity of the explanation.
clear, articulate, and he shows the series in a way that shows he is very aware of his own body...thanks! looking forwards to trying it.
Just got my foam roller I love it...awe man that first excercise felt great
You don't even know how much this video just helped me with my thoracic pain! You are wonderful for sharing this!
if it helped.then you had no real pain to begin with ms long
Best thoracic spine foam roller exercises and explanations on youtube until now
Brilliant! I never knew to put the arms like that to get the shoulder blades out the way. I've never done the second one before, I did it along with him and when he breathes again and goes deeper my head hit the floor and surprised the crap out of me. Felt some great cracking.
Josh, thanks for this, Just tried these exercises with my laptop beside me to make sure I was getting it right. Felt great once my spine began to mobilse. I just want to repeat and repeat. Great, clear explanations. Great post. This is what UA-cam does best.
he knows what he's talking about, really helped me out
Just tried this after a day of enduring back pain - thank you very much! It hasn't totally gone but it's a LOT better! 👍
thank you so much, this has helped me immensely after 2+ years of back tension and pain
best video ive found for thoracic foam rolling. some SERIOUS pain but it felt very effective the entire time :) cheers
First video I utilized after a nasty car wreck a year ago that herniated 5 discs in my spine. It's in the daily arsenal to stay limber. The key to living with spinal issues is to stay mobile and stay stretching, drink plenty of water and don't let the pain get you down!
Informative, concise, and deliberate. Very good video
I was disappointed in my newly bought foam roller until I watched this video.
It worked like magic. Thank you so much for helping me get back to training!
Yea foam roller has been one of the best things ive ever purchased. I started doing thoracic extensions the other day and it instantly loosed up my tight upper back.
This is really good. Great explanation, posture, support and equipment. Depending on individual ability a person could safely do many more repetitions than shown here.
Breathing is absolute key in maximizing effectiveness with these stretches. And again, very good... great for anyone with a stiff upper back.
Well done.
Excellent video. I have used a roller for 8 years and it has completely changed my back pain issues. I liked the detailed explanations.
I've never heard my thoracic crack and pop before. I've also never felt it become so mobile after years of bad posture. This is a great start thanks
I cannot thank you enough for posting this. For years now I have problems with my right shoulder. As a aresult I was regularly dilocting one particular rib probably due to wrong posture.I build up muscle, Doctors kept telling me there is nothing wrong with me. After three days of doing this and some other of your excersises for mobilization the cracking in the shoulder has almost completely vanished and for the first time in years I have the feeling I'm walking straight. Thank you so much.
RMT here, awesome video, i end up showing these to people a lot! i'm happy to have discovered a good instructional video to share! One more to do in between the scapula in the top thoracic zone is using a yoga block instead so you can flare the elbows to the side while doing a chin tuck and extending. the chin tuck restacks the head over the spine, stretches the suboccipitals and ensures movement is happening more in thoracic over cervical while the extension in this position helps train the segments to move more as a unit rather than in isolation like when we try to extend while slouched. The elbow flare is just a nice added chest stretch, cause most of us need it!
Wow, hands & elbow position is hugely important, its what I was missing. Thank you!!
+Joseph1NJ me too
Wow. This guy knows what he is talking about. Glad I found these videos. Superb.
Excellent. Has helped a lot. Thank you.
excellent video thank you
Amazing. So helpful! It worked! Thanks so much!!
I have scoliosis, degenerative discs and straightening where my spine should be curved, my chiropractor recommended I get a roller and I did, the first two are the exercises he started me off with. Good video!
Awesome Doc and Thanks
thanks heaps for your time and effort mate.
I'm gonna buy me a foam roller and get me rolled out. saved your video. Thanks heaps.
Great Video. Thank You very much !
Excellent and very helpful!
I love how he is supporting his head/neck in this drill and how cautiously he cued the positioning. I would recommend that you stay away from your bottom two floater ribs, especially on that super dense/hard roller. Please remember that this up/down technique on a hard roller only addresses the muscle system, not the connective-tissue system which would require a softer, less invasive roller and smaller, more specific moves. See The MELT Method.
+Salle Huber Always sceptical when women give out advice..
Awesome...thanks SO very much!
nice little thoracic mobility workout
great video, thank you so much, I'm gonna do it right now!!!
Thx ALOT Great Video !
Greetings from germany
what a fantastic video thanks so much
I start with #2 on incline bench (PVC) roller static holds for extension release. I also do arm movements while in extension.Thank you for the information it is a great help in realignment; we are all in different stages in life find your niche then use all filtered information eating healthy.
Thank you so much
Its important to keep this up even when the back has recovered ie no more pain
This guy is a good teacher...
nice video, thank you for sharing!
You sir, are a genius
good form..Thank you😊
Thank you for this! excellent
Thank you for posting this. I have tried these and it really works. I have had a lot of pain and stiffness in my neck for a long time that makes me feel hunched over. I'm just wondering if you would also recommend using a ball to arch your back or if the roller is better.
this is great, thanks for the vid !
Have back problem for 16 years will try this after massage tomorrow. Thank you for the info looks like will help me out. Thumbs up!
I highly recommend getting a foam roller. They cost around 20€/$ depending what kind and where you buy them. They are however worth every penny you pay for them.
Exercises like these help me opening my back, it literrally takes less than a minute ...you can use it for many other exercises allso.
exaxtly what i've been looking for, need to unlock the spine disks...
Thank you bro that helped me alot 👍👍
these feel great
I heard the pop in his back at 1:50! I tried this and it really relaxes my shoulders and upper back. The movements for my IT bands in my legs hurt sooo much, but are doing me good!
Went back to listen - clear as a bell!
Thank you
Awesome video! Do you have kyphosis?
OMG! these exercises helped me greatly! my thoracic was hurting while i was watching this vid and i was like me see if this is gonna help. The second exercise was the one that did the most. it was like immediate relief. now i have 5 exercises in my arsenal. Thanks for the vid!
I agree 100% The second exercise really helped me. I'm just afraid that my back will break, it's that stiff! But I feel like I can stand up straighter.
Exercise with the foam roller was good really felt it on my left. I failed at the bellybutton exercise
I do his every day and it makes my back feel straighter and more mobile.
Perfect explanation! The first and second positions i knew it, but the third one is new for me!
Hugs form Brazil!!!
great info...thanks
excellent.
Best investment I have ever made. I recommend a foam roller to anyone. I bought a soft one to start with and it works very well. Thank you for the video!
Hi, thanks for the video info. I've just purchased my foam roller and wanted to ask if you think it's safe for me to use with my spinal conditions. I have cervical herniation with spinal compression, Thoratic buldge with spinal compression, and also lumber issues from previous disk removal surgery where-by after my vertabras fused together. Any info would be much appreciated. Thanks
I have one a pattern for deep massage also , I find the best way to get every crack and tension out of your back is to lie with the the roller under your lower back take a big deep breath in then as you blow out all the air roll the roller up your back and repeat always blowing air out as you roll , because you have blown all the air out your body your back will have no muscle tension at all leaving it weak to crack over the roller...feels amazing.... no point doing it without blowing all your air out in my opinion
that foam roller camouflages into the floor.
thanks for sharing - excellent advise I can pass to my clients in turn
Nice
Im planning on doing these every day because I have this exact problem from sitting in front of a computer all day. How many sets should I do of each and how many reps? Want a good plan to stick to
What do you think about using the Rumble Roller for this? Do you prefer a regular foam roller?
On the second exercise do you keep your low back straight when you extend back on the foam roller?
When i do these exercises I feel a deep ache in my thoracic spine - which I know is very tight after visiting a physio for neck pain (paradoxically, it's all hyper-mobility related for me). Should I persist or desist? Physio always worked on my thoracic spine with deep massage pressure and said it was 'normal' to feel some pain, in my case. Opinions?
Are you supposed to do foam rolling when you have an injury or when it is recovered and you use it in rehabilitation? I have a shoulder injury and foam rolling makes it worse.
Is it normal for it to be a little painful when doing these exercises especially the first?
@stratocaster1986able
Definitely don't use it if it irritates a shoulder injury.
What kind of shoulder injury do you have?
wondering the same thing, tho this did make my back feel sooo nice after, it clicked like crazy, I'm 26 with a back like a 60 year old lol, too much cycling and work makes it bad :(
Hi,
I suffered herniated disc and sciatica on my left leg. Is it a good idea for stretching? Thanks
Can i do thia for hunched posture?
Would this exercise help a Thoracic rib that comes out of place and pinches and spasms? Please respond. Doctors just blow my rib pain off. It is not sustainable.
This is really help?
hi there..I need to ask you if you think this would be safe for me to do since I have scoliosis and metal rods thoratic part of my spine?
becouse of that same reason there are days when I feel stifness in the same area so Im hoping this can be of help. Thank you...
What brand foam roller are you using?
does it fix your posture ?
will this help a forward neck position?
What size is the foam roller? 6x18 or 6x36? Thanks.
I used to foam roll but was told by an M.A.T not to do this anymore because it turns the muscles off. But here you are doing it so I am confused. Should I foam roll and then do muscle activation warm ups?
Do we do the rotational stretch on both sides?
Hi I have tile in my house. Would you recommend me a Exercise Mat? Thx
I have been doing this for a couple weeks and now my back pops and cracks throughout the day. Sometimes when just taking a deep breath.
Also, my rib cage feels locked and when I pop my back the rib pain subsides. Any thoughts?
When doing the second exercise i feel as though the bottom part of my ribcage stretching. Is this normal?
What size foam roller are you using?
I have problems with my thoracic spine; it's called kyphotic spine (the problem isn't that bad YET) - will these exercises help me prevent my spine from getting worse or even make my spine more "normal"? :)
Injured my back few years back, suffer from sports related injuries and his along with spiky ball has been the best ever investment in my life. Would recommend it to anyone.
I liked your video so much that I linked it into my blog post. I use the foam roller and certainly did not need to duplicate your well done efforts in making my own video demonstration. I hope my readers enjoy your video as much as myself. Since I cannot leave a web address, here is name of my website: SI-Instability and look for my latest blog post: My Malalignment Syndrome Update to see your video in context of my blog. Thank you so very much!
Can you do this with a rumble roller aswell?
Can this cause rib pain
i tried the first exercise and it feels like its rolling onmy bones when i get about mid back what does that mean it doesnt feel good
Do you have any tips to prevent the lumbar from extending instead of the thorax when doing this stretch? Should I just tighten my lower abs?
Squeeze your glutes and keep the core tight when extending the hips, glute, core should be aligned as you extend the thoracic
where can i purchase a foam roller???
where can I get a foam roller?
What size foam roller would be best for your thoracic spine? Im a bit tight on money and id rather not buy the 36 inch one.
I use a 18 inch you want one that is at least as wide as you back. You can get the 18 inch from amazon for around 15 dollars
👍👍👍👍👍👍👍👍👍