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To start, lie supine with the roller situated in the middle of your back and roll upward, reversing direction when you reach armpit level. Develop the effectiveness of rolling the thoracic spine, get to obtain the scapula out of the way by hugging yourself. Generally 10 passes or so, return to the initial position and drop your butt to the bottom. This time, interlock your fingers behind the head and pull the elbows together. Now perform thoracic extensions by pushing the back toward the floor and sticking your chest out in the way. Pause in the bottoom. Do 2 or 3 repetitions then slide the roller up one vertebrae and reverberate.
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