Lay with the foam roller down the length of your spine. With your shoulders flexed to 90 degrees and your elbows straight, protract your shoulder blades and reach for the ceiling, then retract your shoulder blades, moving your hands away from the ceiling. Focus on reaching as far as you can, then "wrap" your shoulder blades around the roll as you retract.
Flexion/Extension
Lay with the foam roller down the length of your spine. Flex and extend your arms, going in opposite directions.
Circles
Lay with the foam roller down the length of your spine. Keep your arms in this position, but perform circular motions with your arms and shoulders. The movement will be small. Perform clockwise and counter-clockwise circles.
Flexion/Extension
Lay with the foam roller down the length of your spine. Flex and extend your arms, going in opposite directions.
Horizontal Abduction/Adduction
Lay with the foam roller down the length of your spine. Take your arms out to the side then bring them up to pointing towards the ceiling.
90/90
Lay with the foam roller down the length of your spine. With your shoulders abducted to 90 degrees, elbows bent at 90 degrees, and arms in external rotation, slowly move your arms up and down (parallel to the floor) to see where your pecs are the tightest. When you find a tight area, stop and rest in that position for 30 seconds. A 1-3 lb weight can be placed in each hand during the stretch for increases stress if desired.
Upper Back Bridge Roll
Turn the roll perpendicular to your spine. Lie with the roll placed in the mid thoracic area, knees bent, and feet and buttocks placed flat on the floor. Brace with your abdominal muscles and extend over the roll. Then move the roll up or down slightly and repeat. You can also lift your buttocks off the ground and use your feet to slowly move the roll up and down your spine. Turning slightly to one side or the other will provide rotational mobilization as well.
One Arm Roll
Begin on your hands and knees. Place the roll parallel to the right side of your body, outside your hand and leg. Place the back of your left hand on the roll and rotate your spine so your hand rolls the foam roller out and in. Move the roll to the left side of your body and perform the same motion with your right hand.
These exercises and movements were copied from BRPT-Lake Thoracic Mobility Handout.