SMR – Upper Body (Chest and Shoulders) (copy) Superset x 1 Show All Acute Variables ULT Spinal Decompression time 1 min Tempo controlled Rest 0s Use a long foam roller. Lay down lengthwise along it with the top edge of it against the base of your skull. Bend your knees. Spread your arms wide. Set Time Tempo Rest 1 1 min h:m:s Controlled 0s (h:m:s) Show Acute Variables LAR Self-Massage: T-Spine time 3 mins Tempo controlled Rest 0s "How-to" self-massage for the Thoracic Spine (mid-upper region of back). Set Time Tempo Rest 1 3 mins h:m:s Controlled 0s (h:m:s) Show Acute Variables × Click to preview an activity Share × Copy this link to share this program. Anyone with this link will be able to view the program.