"How-to" self-massage for the Thoracic Spine (mid-upper region of back).

Position foam roller just under shoulder blades around mid-back. Support base of head with hands and allow hips to rest on floor. Perform slow alternating side bends to the left and right.

Lie supine, knees bent, feet on floor. Perform pelvic tilts with a forced exhalation. Inhale naturally as pelvis tilts anteriorly, forced exhale as pelvis tilts posteriorly.

Step into a right lateral lunge with the left leg. (Cross left leg over the right leg.) Raise arms overhead and slightly to the left while performing a forced inhale. Exhale naturally while returning to start position. With the inhale, picture ribs getting wider from left to right. Great for creating space in thoracic region.

Lie on your back, knees bent and arms bent like doing a chest press. Squeeze hands and press the backs of your arms into the floor for 3 seconds and release quickly as if doing a backwards chest press.

In a tall kneeling position with hands facing forward at chest level, turn upper body and press hands into wall for 2 seconds then release quickly to start.

Perform the following small ROM lunges on each leg with gaze fixed to a point straight ahead: -Anterior/Posterior -Lateral and Contralateral (Crossover in front) -Transverse and T-step Arm movements can be added to client's ability level.