u have a foam roller don't you? make sure you protract your shoulder blades and then roll up and down on your thoracic spine...and side to side.

then for extension: start with the roller right below your shoulder blades...feet on the ground, knees at 90. put your hands behind/on the side of your head to get your shoulder blades out of the way, and then try to touch your head to the ground. then roll a little bit...couple inches...and do it at that spot...working your way up towards your neck....but don't go as far as your neck

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