Thoracic Spine

Goal: Improve upper-back mobility and rotation

• Place ball beside the spine, not directly on it

• Lean against wall or floor

• Roll through upper and mid-back

Rhomboids / Mid-Back

Goal: Reduce tightness between shoulder blades

• Place ball between spine and shoulder blade

• Hug yourself slightly to open the area

• Use small up/down rolls

Lats

Goal: Improve overhead motion and shoulder freedom

• Lie on side with arm overhead

• Place ball under lat near armpit

• Roll down toward rib cage

Serratus / Side Rib Area

Goal: Improve scap movement and rib cage mobility

• Place ball along side ribs below armpit

• Use light pressure

• Small controlled movements only