Sit upright with your feet flat on the floor
Cross your arms over your chest
Gently round your upper back
Slowly rotate your torso left and right
Reach both arms overhead and stretch upward
Clasp your hands behind your head and gently pull your elbows back
Place your hands on the back of your head and lean back slightly over a chair
Use a foam roller under your upper back and slowly extend over it
Lie on your back with a rolled towel placed across your upper back
Gently twist your upper body while keeping your hips still
Move only within a comfortable range
Stop immediately if you feel pain, numbness, or dizziness
Avoid forcing or jerking the movement
Seek help from a qualified professional if the discomfort persists