*Disclaimer: These home exercises are general advice only (unless specifically prescribed for you by our chiropractors); and these exercises don’t replace a consultation with your local health professional. If you’re concerned, if this aggravates anything, or you’re just unsure please discontinue and seek medical advice.
posture correction
some simple home-exercises for posture correction
Posture Correction at Home: Thoracic Extension with a Foam Roller
Poor posture is increasingly common, especially among those spending hours at desks or on screens. One of the most affected regions is the thoracic spine—the mid-back area that plays a vital role in maintaining an upright posture and supporting shoulder and neck mobility.
A simple yet effective way to improve posture and thoracic mobility at home is with foam roller thoracic extensions.
Why Thoracic Mobility Matters
When the thoracic spine becomes stiff or rounded forward (think hunched posture), it can lead to:
Neck and shoulder pain
Decreased lung capacity
Poor posture and forward head carriage
Increased risk of spinal degeneration or disc issues
Restoring extension in the thoracic spine allows for:
Better breathing
Improved posture
Reduced strain on the neck and lower back
Enhanced performance in daily activities and workouts
How to Perform Thoracic Extension on a Foam Roller
🌀 Foam Roller Exercise 1:
Thoracic Extension, Chest Opener with Diaphragmatic Breathing
Join Sandy as she takes you through a simple home exercise for thoracic extension using a foam roller. Posture Correction Home-Exercises.
This position helps counteract rounded shoulders, open the chest, and promote relaxation through deep breathing.
🔁 Time:
Hold for 1–2 minutes, build up to 10-15mins, focusing on deep, slow breaths.
Step-by-Step Instructions
Set Up
Lay the foam roller lengthwise along your spine, from tailbone to head.
Ensure your head is supported and spine is centered.
Arm Position
Let your arms fall out to the sides in a “goal post” or “T” shape.
Palms facing up to open the shoulders and chest.
Breathe Deeply
Inhale through your nose, expanding your ribs and belly over a count of 4.
Exhale slowly through your mouth, allowing your body to relax, over a count of 6.
Focus on relaxing the upper traps and letting gravity do the work.
* If that timing is difficult just reduce it.
🌀 Foam Roller Exercise 2:
Thoracic Extension (perpendicular roller)
Start Position
Sit on the floor with knees bent and feet flat.
Place the foam roller horizontally across your mid-back (just below the shoulder blades).
Cross arms over your chest or support your head with your hands.
Roll to the Right Spot
Gently roll a few inches up and down to identify stiff areas.
Extend Gently
Lean backward over the roller at a stiff area.
Keep your hips on the floor and avoid overextending your lower back.
Hold for a deep breath or two, then reset.
💡 Bonus Tip:
This is a fantastic pre-bedtime reset for nervous system calming, especially after a stressful or screen-heavy day.
⚠️ Tips & Precautions
Keep movements slow and controlled
Discomfort is okay—pain is not
Don’t force any positions—modify with a pillow or towel if needed
💪 Combine With:
Wall Angels
Thoracic Cat-Cow
Scapular Retractions
Chin Tucks
👩⚕️ Chiropractor’s Insight
At Nomad Chiropractic, we guide patients through these foam roller positions to not only restore posture but also improve breathing, body awareness, and nervous system balance. Pairing these exercises with chiropractic care can speed up your progress and reduce pain long-term.