1. Thoracic Spine Extension
Why it’s important: Think about your position at a computer—head forward, shoulders rounded, slouched posture. “Because we spend so much of our day in these postures, over time our tissues and joints actually become permanently deformed,” Fontaine says. Frequent swimming and riding in the aerobars can also decrease spine mobility, but you can correct your posture and improve back flexibility by foam rolling this area.
How to roll: Spend two minutes rolling up and down the spine with hands behind your head.