Foam Roll — Thoracic Spine
The Elite Hockey Drills app builds drills like this into your personalized off-ice program, week by week. Your first week is free.
How to Do It
Place the foam roller horizontally across your mid-back (T4-T8 level — between shoulder blades). Support your head with both hands behind the neck. Feet flat on the floor, knees bent. Allow your upper back to extend OVER the roller — let gravity do the work. Hold for 5 deep breaths, then shift the roller up 2-3 cm and repeat. Work from the mid-back up to just below the neck. Never roll the lower back.
Why It Works
Thoracic spine stiffness is epidemic in hockey players — the constant forward-flexed stick position for 60+ minutes per game fuses the T-spine into a rounded, kyphotic posture. A stiff T-spine forces the lumbar spine to compensate during rotation, which is a primary cause of lower-back pain and reduced shot power. 2 minutes of thoracic foam rolling unlocks the rotation that shot power requires.
Hockey Transfer
Opens the upper back — improves shooting posture and shoulder health. Daily 60-second drill. Improves overhead position, shot rotation, and posture in one shot.
Coaching Cues
- "Roller under mid-back"
- "Hands behind head"
- "Drape back over roller"
- "Work up the spine"
Common Mistakes
Rolling the lower back — the lumbar spine should NOT be rolled. Thoracic only. Not letting the back extend — this requires you to actually relax over the roller. Moving too quickly — each segment needs 4-5 breaths of extension time. Skipping it pre-session — this is the most impactful mobility drill for shot power.
Progression / Regression
T-spine rotation on the roller (arms crossed, rotate side to side over the roller).
Seated thoracic extension over a chair back — less intense version for very stiff T-spines.
Primary Muscles
Energy System
N/A (mobility/recovery)
Put it to work
on the ice.
The Elite Hockey Drills app builds exercises like this into a personalized off-ice program — created by a sport scientist and former national-team coach. Your first week is free.
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