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Thoracic Extension on Foam Roller

The Thoracic Extension on Foam Roller is a mobility exercise with no equipment for your back. Share of the load in the Zulta muscle model: spinal erectors (lower back) 43%, mid traps 12% and rhomboids 12%.

Level: BeginnerEquipment: Bodyweight

How to do it

  1. Sit on a mat with a foam roller behind you, crosswise under the upper back just below the shoulder blades.
  2. Lie back onto the roller with the knees bent, feet flat and hands supporting the back of the head.
  3. Keep the hips on the floor and let the upper back extend back over the roller, breathing out.
  4. Pause for 2 to 3 seconds, lift back to neutral and move the roller up a few centimetres.
  5. Work the middle and upper back for 45 to 60 seconds, staying off the neck and lower back.

Tips

  • Keep the ribs down so the bend happens over the roller.
  • Point the elbows forward to keep the neck relaxed.

Common mistakes

  • Lifting the hips and rolling onto the lower back.
  • Letting the head drop back unsupported.

Muscles worked by the Thoracic Extension on Foam Roller

  • Spinal erectors (lower back) Primary43%
  • Mid traps Secondary12%
  • Rhomboids Secondary12%
  • Lats (upper) Secondary11%
  • Mid chest Minor8%
  • Upper abs Stabilizer6%
  • Serratus anterior Stabilizer4%
  • Obliques Stabilizer4%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Extending over a roller or bench. Active rotation and extension of the upper back: the erectors and obliques move the spine, the shoulder blades follow, and the pecs open at end range.

Thoracic Extension on Foam Roller alternatives

Same equipment

Frequently asked questions

What muscles does the Thoracic Extension on Foam Roller work?

Mainly the spinal erectors (lower back). The mid traps, rhomboids and lats (upper) assist.

Is the Thoracic Extension on Foam Roller good for beginners?

Yes. The Thoracic Extension on Foam Roller is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Thoracic Extension on Foam Roller?

For example the Bench Thoracic Extension, Cat Cow and Segmental Cat Cow. They train mostly the same muscles.

Log your sets in Zulta

Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

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