Come to a seated position on an exercise mat with your back straight and chest lifted. Place both your legs in front of you, with your knees bent and feet firmly on the floor. Your feet should be shoulder width apart. Lie back and position a foam roller perpendicular to your body and under the middle portion of your spine. You glutes should now be lifted a few inches off the floor. Bring your hands together in front of you for stability. Gently roll your thigh back and forth on the foam roller, feeling for any specific areas of tension in your thoracic spine. Repeat for the recommended amount of time.