How to Improve Thoracic Spine Mobility at Home

1 month, 2 weeks ago Active Recovery Techniques
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Mar 01, 2026 14:25

I have realized that my mid back is incredibly stiff which is affecting my posture and my overhead lifting. I am looking for how to improve thoracic spine mobility at home with minimal equipment. I have a foam roller but I am not sure if that is enough to get the segments of my spine moving properly.

I have started doing some cat cow stretches and some rotations on the floor. I have also heard that using a peanut tool or two tennis balls taped together can be very effective for targeting specific vertebrae. I am in Canada and I spend a lot of time hunched over a laptop which I know is the main cause of the stiffness.

Does anyone have a favorite routine for opening up the thoracic spine? I want to be able to stand taller and have better range of motion in my shoulders. I would love to hear about any specific drills or tools that made a big difference for you. I am ready to put in the work to fix my back!

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