Purpose: The thoracic spine is essential for al four strokes. Tight muscles in the thoracic spine prevent motion in the midback, preventing range of motion required for elite swimming. More range of the midback allows the athlete to move through a larger range of motion and potentially produce more force.

Directions: Lie on your back with your knees bent and place a foam roll parallel to your spine. Make sure your head and tailbone are on the foam roll and your head is relaxed. Place your arms on the ground for support and roll back and forth at your desired speed and amplitude.

Perform for 2 – 3 minutes prior to practice.