Thoracic Lengthening and Pectoral Stretch

Lay on the foam roller so that it is in contact with your tailbone, all the way to the back of the head. As you lie here, with every exhale feel you can sink and spread the back of your ribs over the foam roller, as if the back of your body was fluid moulding around the roller. While doing so open the arms to a stop sign position, and aim to heavy the flexed arms so that the forearms touch the floor. From here you may extend the arms, keeping the forearms parallel to the floor, and then draw elbows down towards the hips, in a slow movement. This action helps to myofascially release the tension built up in the Pectoral group.