Foam Rolling the Thoracic Spine

August Muscle of the Month: The Thoracic Spine

Foam Rolling the Thoracic Spine


1: Place your foam roller on the ground (we recommend the GRID Foam Roller by Trigger Point featured in this video).

2: Now lower to the ground and place the foam roller under your mid back/thoracic spine.

3: Keep your knees bent and feet flat on the ground.

4: Place your hands behind your head.

5: Let your head fall to the floor and extend your thoracic spine over the roller

6: Slowly roll up and down the vertebrae, pausing on any tender spots

7: Spend about 2-5 minutes rolling each leg.


*The GRID Foam Roller has a variety of widths to replicate the feeling of a massage therapist’s hands. We almost always recommend massage therapy with our chiropractic care treatment!

Each month at Chesapeake Family Wellness, we choose a “Muscle of the Month” to focus on to help inform our patients on relieving pains they may be experiencing. Each month will start off with how to foam roll a specific muscle, followed by demonstrations on how to stretch the same muscle. It is often muscular imbalances generates pain. Tight hamstrings often cause low back pain. Over compensating with your left side could be causing pain on your right side. The human body is an incredible thing, so keeping it flexible and strong is incredibly important. To learn more about our “Muscle of the Month” series, please check us out on YouTube at Chesapeake Family Wellness or on Instagram @Chesapeakefamilywellness. Both on YouTube and Instagram, we go over all the motions of each stretch and release for each muscle. We also post patient testimonials, our blog entries, words from the Doc, and share other chiropractic care information. If there is ever a topic you wish us to expand on, feel free to message us on our Chesapeake Family Wellness Center Facebook page so we can connect!


Previous Muscle of the Month: Foam Rolling The Hamstrings


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