Sit or stand tall with your shoulders relaxed
Interlace your fingers and reach your arms forward
Round your upper back gently while tucking your chin
Hold the stretch for a few seconds
Place both hands behind your head and gently lean back over the top of a chair or foam roller
Lie on your back with a foam roller placed across your upper back
Support your head with your hands and slowly extend over the roller
Move the roller slightly up or down and repeat
Sit in a chair and clasp your hands behind your neck
Gently arch backward over the chair back
Twist your upper body slowly from side to side
Use a doorway stretch with your forearms on the frame and step forward slightly
Perform shoulder rolls before and after
Stop immediately if you feel pain, numbness, or dizziness
Avoid forcing any cracking or twisting motion