Let pain be your guide. Never force any position. Stop immediately if you feel sharp, shooting, or worsening pain. For vertigo, limited mobility, or if bedridden, work within a comfortable range and use a pillow for support.
The most direct way to mobilize a stiff mid-back. By positioning a foam roller across the thoracic spine and allowing gravity to extend over it, you restore the natural curvature that sitting all day collapses — one vertebral segment at a time.
Hockey Player's Posture Fix
9 videos
Hip Flexor Lunge StretchFreeThoracic Extension (Foam Roller)Free
Cervical Retraction
Glute Bridge
T-Spine Rotation
Pigeon Pose (Hip Opener)
Dead Bug
Wall Angels
Static Back
7 videos locked
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