T-Spine Extension on Roller

This exercise uses a foam roller to open up the mid-back. - Set up seated, leaning your mid-back against a foam roller across your back. Target the middle portion, between and just below your scapulae. - Variation 1: Send your arms overhead, extending your back over the roller and coming back just past neutral - Variation 2: Support your head with your hands, extending your back over the roller and coming back just past neutral - Variation 3: Hold a weight in your hands (plate, KB, DB, small ball). The weight should be light enough and manageable so you can securely hold it without danger of dropping it on your head! Extend your back over the foam roller with arms extending overhead, then come back just past neutral. Use caution as you load this variation, especially if you have limited shoulder mobility or stability. A little weight goes a long way in increasing the challenge of this one!