Thoracic Extension on foam roller - RIGHT VIEW

Exercise configuration details

Edit Exercise
Exercise Steps
Setup
Step 1: Setup

ID: STEP_1

Description:

Place a foam roller horizontally on the floor.
Sit on the floor and position the foam roller behind you at the mid-back (thoracic spine) level.
Lie back so the roller supports your upper back.
Bend your knees with feet flat on the floor for stability.
Place your hands behind your head to support your neck, keeping your elbows slightly open.

Time: 4.2%

Movement
Step 2: Movement

ID: STEP_2

Description:

Gently engage your core to keep your lower back stable.
Inhale and prepare your posture.
Exhale and slowly extend your upper back over the foam roller, allowing your chest to open toward the ceiling.
Keep your hips on the floor and avoid arching your lower back.
Focus the movement on the upper and mid-back area.

Time: 4.2%

Return
Step 3: Return

ID: STEP_3

Description:

Inhale and slowly lift your upper body back to the neutral position.
Repeat the movement for several repetitions.
You may slightly roll the foam roller up or down your mid-back to target different thoracic segments.

Time: 4.2%

Setup
Step 4: Setup

ID: STEP_1_REP2

Description:

Place a foam roller horizontally on the floor.
Sit on the floor and position the foam roller behind you at the mid-back (thoracic spine) level.
Lie back so the roller supports your upper back.
Bend your knees with feet flat on the floor for stability.
Place your hands behind your head to support your neck, keeping your elbows slightly open.

Time: 12.5%

Movement
Step 5: Movement

ID: STEP_2_REP2

Description:

Gently engage your core to keep your lower back stable.
Inhale and prepare your posture.
Exhale and slowly extend your upper back over the foam roller, allowing your chest to open toward the ceiling.
Keep your hips on the floor and avoid arching your lower back.
Focus the movement on the upper and mid-back area.

Time: 12.5%

Return
Step 6: Return

ID: STEP_3_REP2

Description:

Inhale and slowly lift your upper body back to the neutral position.
Repeat the movement for several repetitions.
You may slightly roll the foam roller up or down your mid-back to target different thoracic segments.

Time: 12.5%

Setup
Step 7: Setup

ID: STEP_1_REP3

Description:

Place a foam roller horizontally on the floor.
Sit on the floor and position the foam roller behind you at the mid-back (thoracic spine) level.
Lie back so the roller supports your upper back.
Bend your knees with feet flat on the floor for stability.
Place your hands behind your head to support your neck, keeping your elbows slightly open.

Time: 20.8%

Movement
Step 8: Movement

ID: STEP_2_REP3

Description:

Gently engage your core to keep your lower back stable.
Inhale and prepare your posture.
Exhale and slowly extend your upper back over the foam roller, allowing your chest to open toward the ceiling.
Keep your hips on the floor and avoid arching your lower back.
Focus the movement on the upper and mid-back area.

Time: 20.8%

Return
Step 9: Return

ID: STEP_3_REP3

Description:

Inhale and slowly lift your upper body back to the neutral position.
Repeat the movement for several repetitions.
You may slightly roll the foam roller up or down your mid-back to target different thoracic segments.

Time: 20.8%

Setup
Step 10: Setup

ID: STEP_1_REP4

Description:

Place a foam roller horizontally on the floor.
Sit on the floor and position the foam roller behind you at the mid-back (thoracic spine) level.
Lie back so the roller supports your upper back.
Bend your knees with feet flat on the floor for stability.
Place your hands behind your head to support your neck, keeping your elbows slightly open.

Time: 29.2%

Movement
Step 11: Movement

ID: STEP_2_REP4

Description:

Gently engage your core to keep your lower back stable.
Inhale and prepare your posture.
Exhale and slowly extend your upper back over the foam roller, allowing your chest to open toward the ceiling.
Keep your hips on the floor and avoid arching your lower back.
Focus the movement on the upper and mid-back area.

Time: 29.2%

Return
Step 12: Return

ID: STEP_3_REP4

Description:

Inhale and slowly lift your upper body back to the neutral position.
Repeat the movement for several repetitions.
You may slightly roll the foam roller up or down your mid-back to target different thoracic segments.

Time: 29.2%

Setup
Step 13: Setup

ID: STEP_1_REP5

Description:

Place a foam roller horizontally on the floor.
Sit on the floor and position the foam roller behind you at the mid-back (thoracic spine) level.
Lie back so the roller supports your upper back.
Bend your knees with feet flat on the floor for stability.
Place your hands behind your head to support your neck, keeping your elbows slightly open.

Time: 37.5%

Movement
Step 14: Movement

ID: STEP_2_REP5

Description:

Gently engage your core to keep your lower back stable.
Inhale and prepare your posture.
Exhale and slowly extend your upper back over the foam roller, allowing your chest to open toward the ceiling.
Keep your hips on the floor and avoid arching your lower back.
Focus the movement on the upper and mid-back area.

Time: 37.5%

Return
Step 15: Return

ID: STEP_3_REP5

Description:

Inhale and slowly lift your upper body back to the neutral position.
Repeat the movement for several repetitions.
You may slightly roll the foam roller up or down your mid-back to target different thoracic segments.

Time: 37.5%

Setup
Step 16: Setup

ID: STEP_1_REP6

Description:

Place a foam roller horizontally on the floor.
Sit on the floor and position the foam roller behind you at the mid-back (thoracic spine) level.
Lie back so the roller supports your upper back.
Bend your knees with feet flat on the floor for stability.
Place your hands behind your head to support your neck, keeping your elbows slightly open.

Time: 45.8%

Movement
Step 17: Movement

ID: STEP_2_REP6

Description:

Gently engage your core to keep your lower back stable.
Inhale and prepare your posture.
Exhale and slowly extend your upper back over the foam roller, allowing your chest to open toward the ceiling.
Keep your hips on the floor and avoid arching your lower back.
Focus the movement on the upper and mid-back area.

Time: 45.8%

Return
Step 18: Return

ID: STEP_3_REP6

Description:

Inhale and slowly lift your upper body back to the neutral position.
Repeat the movement for several repetitions.
You may slightly roll the foam roller up or down your mid-back to target different thoracic segments.

Time: 45.8%

Setup
Step 19: Setup

ID: STEP_1_REP7

Description:

Place a foam roller horizontally on the floor.
Sit on the floor and position the foam roller behind you at the mid-back (thoracic spine) level.
Lie back so the roller supports your upper back.
Bend your knees with feet flat on the floor for stability.
Place your hands behind your head to support your neck, keeping your elbows slightly open.

Time: 54.2%

Movement
Step 20: Movement

ID: STEP_2_REP7

Description:

Gently engage your core to keep your lower back stable.
Inhale and prepare your posture.
Exhale and slowly extend your upper back over the foam roller, allowing your chest to open toward the ceiling.
Keep your hips on the floor and avoid arching your lower back.
Focus the movement on the upper and mid-back area.

Time: 54.2%

Return
Step 21: Return

ID: STEP_3_REP7

Description:

Inhale and slowly lift your upper body back to the neutral position.
Repeat the movement for several repetitions.
You may slightly roll the foam roller up or down your mid-back to target different thoracic segments.

Time: 54.2%

Setup
Step 22: Setup

ID: STEP_1_REP8

Description:

Place a foam roller horizontally on the floor.
Sit on the floor and position the foam roller behind you at the mid-back (thoracic spine) level.
Lie back so the roller supports your upper back.
Bend your knees with feet flat on the floor for stability.
Place your hands behind your head to support your neck, keeping your elbows slightly open.

Time: 62.5%

Movement
Step 23: Movement

ID: STEP_2_REP8

Description:

Gently engage your core to keep your lower back stable.
Inhale and prepare your posture.
Exhale and slowly extend your upper back over the foam roller, allowing your chest to open toward the ceiling.
Keep your hips on the floor and avoid arching your lower back.
Focus the movement on the upper and mid-back area.

Time: 62.5%

Return
Step 24: Return

ID: STEP_3_REP8

Description:

Inhale and slowly lift your upper body back to the neutral position.
Repeat the movement for several repetitions.
You may slightly roll the foam roller up or down your mid-back to target different thoracic segments.

Time: 62.5%

Setup
Step 25: Setup

ID: STEP_1_REP9

Description:

Place a foam roller horizontally on the floor.
Sit on the floor and position the foam roller behind you at the mid-back (thoracic spine) level.
Lie back so the roller supports your upper back.
Bend your knees with feet flat on the floor for stability.
Place your hands behind your head to support your neck, keeping your elbows slightly open.

Time: 70.8%

Movement
Step 26: Movement

ID: STEP_2_REP9

Description:

Gently engage your core to keep your lower back stable.
Inhale and prepare your posture.
Exhale and slowly extend your upper back over the foam roller, allowing your chest to open toward the ceiling.
Keep your hips on the floor and avoid arching your lower back.
Focus the movement on the upper and mid-back area.

Time: 70.8%

Return
Step 27: Return

ID: STEP_3_REP9

Description:

Inhale and slowly lift your upper body back to the neutral position.
Repeat the movement for several repetitions.
You may slightly roll the foam roller up or down your mid-back to target different thoracic segments.

Time: 70.8%

Setup
Step 28: Setup

ID: STEP_1_REP10

Description:

Place a foam roller horizontally on the floor.
Sit on the floor and position the foam roller behind you at the mid-back (thoracic spine) level.
Lie back so the roller supports your upper back.
Bend your knees with feet flat on the floor for stability.
Place your hands behind your head to support your neck, keeping your elbows slightly open.

Time: 79.2%

Movement
Step 29: Movement

ID: STEP_2_REP10

Description:

Gently engage your core to keep your lower back stable.
Inhale and prepare your posture.
Exhale and slowly extend your upper back over the foam roller, allowing your chest to open toward the ceiling.
Keep your hips on the floor and avoid arching your lower back.
Focus the movement on the upper and mid-back area.

Time: 79.2%

Return
Step 30: Return

ID: STEP_3_REP10

Description:

Inhale and slowly lift your upper body back to the neutral position.
Repeat the movement for several repetitions.
You may slightly roll the foam roller up or down your mid-back to target different thoracic segments.

Time: 79.2%

Setup
Step 31: Setup

ID: STEP_1_REP11

Description:

Place a foam roller horizontally on the floor.
Sit on the floor and position the foam roller behind you at the mid-back (thoracic spine) level.
Lie back so the roller supports your upper back.
Bend your knees with feet flat on the floor for stability.
Place your hands behind your head to support your neck, keeping your elbows slightly open.

Time: 87.5%

Movement
Step 32: Movement

ID: STEP_2_REP11

Description:

Gently engage your core to keep your lower back stable.
Inhale and prepare your posture.
Exhale and slowly extend your upper back over the foam roller, allowing your chest to open toward the ceiling.
Keep your hips on the floor and avoid arching your lower back.
Focus the movement on the upper and mid-back area.

Time: 87.5%

Return
Step 33: Return

ID: STEP_3_REP11

Description:

Inhale and slowly lift your upper body back to the neutral position.
Repeat the movement for several repetitions.
You may slightly roll the foam roller up or down your mid-back to target different thoracic segments.

Time: 87.5%

Setup
Step 34: Setup

ID: STEP_1_REP12

Description:

Place a foam roller horizontally on the floor.
Sit on the floor and position the foam roller behind you at the mid-back (thoracic spine) level.
Lie back so the roller supports your upper back.
Bend your knees with feet flat on the floor for stability.
Place your hands behind your head to support your neck, keeping your elbows slightly open.

Time: 95.8%

Movement
Step 35: Movement

ID: STEP_2_REP12

Description:

Gently engage your core to keep your lower back stable.
Inhale and prepare your posture.
Exhale and slowly extend your upper back over the foam roller, allowing your chest to open toward the ceiling.
Keep your hips on the floor and avoid arching your lower back.
Focus the movement on the upper and mid-back area.

Time: 95.8%

Return
Step 36: Return

ID: STEP_3_REP12

Description:

Inhale and slowly lift your upper body back to the neutral position.
Repeat the movement for several repetitions.
You may slightly roll the foam roller up or down your mid-back to target different thoracic segments.

Time: 95.8%

Basic Information

Exercise ID(s):

c6774cb3-82e0-4adb-862b-4b7d369d6ed9 dcc10a94-bf5a-4e37-b636-d9e258cca6c0 6f410aea-fce0-48ca-9203-b52b04efbf24 2f6e43f1-0c81-4f3b-9a6f-8d31b49e9381

Total Steps: 36

Config File:
thoracic_extension_on_foam_roller_right_view.yaml

Evaluation Thresholds
95.0%
85.0%
70.0%
Key Landmarks
11 13 15 23 25
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