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Foam Roll Middle Back (Lying on Floor)

Upper BackLower BackOther

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Instructions

  1. Sit on the floor and place the foam roller behind your mid-back, supporting your head with your hands.
  2. Lean back over the roller and use your feet to slowly roll up and down the thoracic spine.
  3. Pause on any tight or tender spots for 20–30 seconds.
  4. Avoid rolling directly on the lumbar spine.