Sit upright in a chair and clasp your hands behind your head
Gently arch your upper back over the top of the chair while keeping your lower back supported
Place a foam roller horizontally under your upper back and slowly extend over it
Lie on the floor with a rolled towel placed across your upper back and lean back gently
Interlace your fingers in front of you and round your upper back while reaching forward
Reach one arm across your chest and use the other hand to gently pull the shoulder inward
Stand in a doorway and place your forearms on the frame, then lean forward slightly
Rotate your torso slowly side to side while keeping your hips stable
Use a tennis ball against a wall to apply gentle pressure to tight upper-back areas
Breathe deeply and relax your shoulders before attempting any movement
Stop immediately if you feel pain, numbness, dizziness, or tingling
Avoid forcing a crack or twisting aggressively