Eccentryx / Exercise Atlas / recovery
T-Spine Back Roll
Roll from mid-back to upper-back with hips down and elbows hugged.
Muscles
- Primary
- thoracic spine
- Supporting
- traps, rhomboids
Mechanics
- Pattern
- soft tissue prep
- Equipment
- foam roller
- Geometry
- Variable Range
- Energy model
- Aerobic Stability (>90s)
- Target feel
- Rhomboids and mid traps release without neck strain.
- Progression
- Add a reach-and-wrap arm sweep after each pass.
- Regression
- Use a shorter roller path if ribs flare.
Watch for
- Rolling into the low back
- Shrugging through the neck
Substitutions
- Upper Back Roll
- T-spine extension over foam roller
- Thread the Needle