This thoracic mobility exercise is tremendous at relieving upper back.pain from BJJ.
As grappler our upper back gets tight from the demands of the sport.
And also for people in our every day life the thoracic spine doesn't get a chance to move through all of the diverse ranges of.motion like extension and rotation.
Instead it gets stuck in forward flexed positions!
Add this into.your warmup and cool down or even throughout your day and you will find increased function of your entire body as the thoracic spine connects the lower and upper halves when coordinating movement!