Sit or stand tall with your shoulders relaxed
Interlace your fingers and reach your arms straight out in front of you
Round your upper back and gently push your hands forward
Hug yourself tightly and alternately reach each hand toward the opposite shoulder blade
Place your hands behind your head and gently open your elbows wide
Sit in a chair and clasp your hands behind your neck, then gently arch backward over the chair back
Lie on a foam roller placed across your upper back and slowly roll up and down
Lie on the floor with a tennis ball or massage ball between your upper back and the floor, then gently move side to side
Rotate your torso slowly while keeping your hips stable
Take a deep breath in, then exhale while gently extending your upper back
Stop immediately if you feel pain, numbness, tingling, dizziness, or shortness of breath
Avoid forcing a crack or twisting aggressively