Our Richmond chiropractor, Dr. Teresa Green, recommends the thoracic roll to decrease tension and resistance in the mid back and upper back, improve joint mobility and function in the mid back and upper back, increase the strength of the spinal stabilizers and core muscle strength in the neck and low back and improve posture after hours of sitting hunched over at a computer, driving, or slouching in general.
Perform the full 10-5-5-5-10 sequence as described. DO NOT JUST RELEASE THE SPINE JOINTS (commonly referred to as "crack your back").
The purpose is to build STRENGTH and improve joint mobility. Just rolling to release the joint restrictions does not build strength and can be detrimental to you spine in the long term.