Thoracic Spine Mobility

• For this exercise you will need a foam roller, a piece of foam made into a cylinder. Lie the roller on the ground and lay on it so that is it horizontal along the shoulders. Place the feet flat on the floor and, using the legs, bring your body up off the floor so that the body is balanced along the shoulders and feet.
  
  Using the legs roll the back along the foam roller so that it goes to the bottom of the rib cage then return to the starting position. Do not allow the neck to roll onto the roller. Repeat this 5 to 10 times to lengthen the back and strengthen the core back muscles.
  
  

Side Rotations

• Lie on the right side of your body with the left leg bent out in front of you. Place the bent leg onto a cushion or on your foam roller to support your body's weight. Keep the right leg straight and hold the right arm straight up above the body. Holding the right arm up, extend your left arm behind the body. Without bending the left arm at the elbow bring it up to the right arm. Repeat this exercise 12 to 15 times feeling the stretch in the chest and spine. Repeat for 2 to 3 sets.
  
  

High Step Rotations

• Grab a long stick and place it along your shoulders bringing up the arms to support it as if doing weighted squats. Step your right leg up on a chair or bench that is at waist height. Tighten the abdominal muscles and push them out to bring a curve to the spine. Squeeze the glutes (butt muscles) and rotate the body to the right-hand side going as far as possible. Repeat on the left-hand side. Do this several times a day to stretch the spine and improve thoracic ability.