Sit or stand tall
Interlace your fingers
Reach your arms forward
Round your upper back
Push your hands away from your chest
Gently pull your shoulder blades apart
Hold the stretch for 15 to 30 seconds
Breathe slowly and deeply
Repeat a few times
Try a foam roller under your upper back
Lie back over the foam roller
Support your head with your hands
Gently extend over the roller
Move slightly up or down and repeat
Try a seated thoracic twist
Keep your hips facing forward
Rotate your upper body gently to one side
Hold briefly and switch sides
Try a doorway chest stretch
Place your forearms on the frame
Step forward slowly
Let your upper back open
Avoid forcing a crack
Stop if you feel pain, numbness, or dizziness
Seek medical help if symptoms persist