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Neck and Upper Back Mobility: A Chiropractor's Guide to Foam Rolling

Discover simple and effective ways to battle your stiff neck and upper back while boosting your mobility with these two chiropractor approved foam roller stretches. We'll be going over Thoracic Extension Mobilization and Spinal Stabilization Stretch with written instructions and videos of both included in this post. Designed for practicality, these stretches focus on improving flexibility, posture, and overall mobility. Join us in incorporating these straightforward techniques into your routine for a more flexible and resilient you!

Thoracic Extension Mobilization:


  • Set Up: Place the foam roller horizontally just under your armpits.

  • Support Your Head: Cradle your head with interlocked fingers for stability.

  • Engage Your Core: Activate core muscles for controlled movements.

  • Extend Your Back: Extend your back over the foam roller while holding a stable position.

  • Repeat: Repeat at a lower point on your back until you hit your thoracolumbar junction.


  • Posture Improvement: Counteract the effects of prolonged sitting.

  • Enhanced Mobility: Perfect for athletes seeking increased flexibility.

  • Pain Relief: Targeted approach to reduce upper back discomfort.

  • Preventive Tip: Ideal for avoiding shoulder issues in active individuals.


Spinal Stabilization Stretch


  • Set Up: Place the foam roller vertically at the base of your spine.

  • Engage Your Core: Activate core muscles for optimal stability.

  • Lie Down: Lie down with your spine along the length of the foam roller.

  • Support Your Head and Pelvis: Make sure that your head and pelvis are supported by foam roller.

  • Arms to 45-Degrees: Make sure your arms are pointed down with palms up at a 45-degree angle.

  • Hold and Breathe: Relax into the stretch, focusing on deep breaths.


  • Enhanced Core Strength: Boost overall stability and mobility.

  • Posture Correction: A valuable tool for promoting better alignment and motion.

  • Stress Relief: Targeted tension release for relaxation.

  • Increased Flexibility: Ideal for achieving a broader range of motion.

 Dedicate a few minutes each day to these two stretches and you'll be on your way to a more flexible, pain neck and upper back. Start your journey to enhanced mobility today!


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