Eccentryx / Exercise Atlas / recovery
T-spine extension over foam roller
Roller across upper back, hips down, hands support head.
Muscles
- Primary
- upper back
- Supporting
- ribs, shoulders
Mechanics
- Pattern
- thoracic extension
- Equipment
- foam roller
- Geometry
- Variable Range
- Energy model
- Aerobic Stability (>90s)
- Target feel
- Upper back opens over the roller without low-back arching.
- Progression
- Add one breath at each stiff segment.
- Regression
- Use a towel roll if the foam roller feels too aggressive.
Watch for
- Flaring ribs
- Pulling the neck forward
Substitutions
- Bench t-spine prayer
- Quadruped t-spine rotation
- Wall slide