Back · Bodyweight
Roll Thoracic Spine Lying on Floor
How to do the roll thoracic spine lying on floor, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Lie on your back with a foam roller across your upper-mid back. Support your head, cross your arms or reach overhead, and roll slowly along the thoracic spine region. Pause on stiff segments and let the upper back extend over the roller.
- 1Release and extension through the upper-mid back
- 2Stiff segments opening as you breathe out
- 3Even pressure along both sides of the spine
Common mistakes
- Don't extend over the roller in the lower back
- Avoid rolling onto the neck
- Don't force the spine into a deep arch
Muscles worked
The roll thoracic spine lying on floor mainly works the mid traps, with the lower traps and upper traps assisting.
- Mid TrapsPrimary
- Lower TrapsSupport
- Upper TrapsSupport
- LatsMinor
- Upper AbsMinor
Kovo programs the roll thoracic spine lying on floor for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.