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- Assume a supine semi-sit position with foam roller under the thoracic spine.
- Adjust position as needed to target proximal and/or distal spinal segments. Do NOT place foam roller under cervical or lumbar spine!
- Once foam roller is in desired position slowly extend backwards (supporting your head and neck) until you get a gentle (pain free) extension of the spine.
- Try to relax at the end of the movement.
- Do not over do any one area to the point of significant pain or discomfort. Less is more.
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