Omkin
App
Shoulder Posture1 × 60 s

Thoracic Extension over Roll

Mobilize the upper back for handstand and overhead positions.

Omkin body map Front and back schematic with highlightable zones (data-zone). Inline it to highlight with the .on class. FRONT BACK
Target zones
Dosage
1 × 60 s
Target areas
Thoracic spine
Equipment
foam roller or rolled towel

How to do it

  1. 1Lie with a roll across the upper back, hands behind the head.
  2. 2Lift the hips slightly and keep the ribs down.
  3. 3Gently extend over the roll, pause, then move the roll a few centimeters.
  4. 4Avoid the lower back; stay between the shoulder blades.

BreathingExhale as you extend back over the roll.

CautionSkip if you feel pain rather than pressure.

More in this category

Track this skill and earn XP in Omkin.

Open the app

Guides are general mobility education, not medical advice. Stop if you feel sharp pain, tingling or numbness.