Stand or sit upright with a neutral spine
Gently arch your upper back while keeping your lower back relaxed
Twist your torso slowly to one side, then the other
Interlace your fingers behind your head and gently extend your upper back
Sit in a chair and rotate your shoulders backward and forward
Lie on your back and bring one knee across your body gently
Use a foam roller along your upper or mid-back
Stop immediately if you feel pain, numbness, or dizziness
Avoid forcing any movement
Seek medical advice if you have back injury, osteoporosis, or ongoing pain