Fix That God Awful Huntch-back!

Movement/Mobility - Roller Back Bend


  Sitting, typing, texting, driving, what do all these things have in common? An unhappy flexed upper back (thoracic spine)! For some poor saps they are stuck in a flexed god awful position for hours at a time. Unaware of the negative consequences, they go about their lives like nothing is out of the ordinary. Add on 10-30 years and there we have a possible arthritic spine with a hint of disc degeneration. There are many ways to correct this posture fault, here's one method that only requires a foam roller and optional weighted plate. 


Exercise Steps

  1. Place the foam roller under the shoulder blades roughly located at the mid portion of the upper back. 
  2. Bring arms over-head and breathe deeply in the position. Boxed breathing or Ujjayi breaths are preferred. Be sure to be relaxed and release any held tension. Click here to learn how to fix your breathing. 

*Optional: You can add a weight to enhance the exercise and move deeper into the thoracic extension. Follow the same steps as above when using the plate. Be CAREFUL! Do not go heavy and hurt yourself. Start off with a 2.5lb plate and work up to 10lbs max. 

Mobility Rx

   Accumulate 2 minutes in the thoracic extension position. You can take breaks or divide the total amount of time into intervals if needed. 


Tips & Safety 

Gauge your own body during this exercise. If pain occurs do not stretch further into position. Consult a Doctor or Physical Therapist before participating in mobility exercises. 

John Schaser - Head Trainer and owner of Health Alchemist Training

Writer Bio:  John Schaser is a certified health nut...not sure if I should blatantly state that, or why I'm talking in the third person...anyways I am the founder and owner of Health Alchemist. In my spare time I wrestle bears and day dream about being in nature. Check out my instahoochie...I mean Instagram @health_alchemist.

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