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Thoracic extension stretch
Use a foam roll or a rolled up towel to perform this stretch/mobilization.
1- Place the foam roll just below your shoulder blade.
2- Move the foam roll 1-2 inches up the spine. (Elbows together)
3- Move the foam roll 1-2 inches higher. (Elbows together and add chin tuck while extending back)
In each of the 3 positions described, relax and stretch back over the foam roll 5x. Hold 1-3 seconds. If the 1st position is painful, you may have the foam roll too low. Reposition and try again. If still painful, discontinue the stretch.
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