In this video, you will learn how to foam roll your mid back by Dr. Brian Damhoff.

First Move:
1. Place the foam roller under your midback with your hips elevated and your hands behind your head with your elbows in
2. Using your legs, roll gently back and forth from the bottom of your shoulder blades to the base of your neck
3. If you need to, you can break it into top and bottom half

Second Move:
1. Start in the same position as the first move except now your hips will be on the ground
2. Use the foam roller as a fulcrum and extend straight backwards on a thoracic segment
3. Be sure that you do not hyperextend your low back
4. Pick 2-3 areas and hold for about 30 seconds in each area

Foam rolling your midback is a way to increase mobility and thoracic extension. It can help to relieve tension in your neck, midback or shoulders. If you sit a lot during the day or have poor posture, then thoracic extension is a very important exercise. The foam roller serves as a useful tool for accomplishing this. Be sure to watch the video to learn the proper technique to foam roll your midback.