Sit upright with your feet flat on the floor
Cross your arms over your chest
Gently round your upper back and hug yourself
Lean back over the top edge of a firm chair
Place a foam roller horizontally under your upper back
Support your head with your hands and slowly extend over the roller
Lie on the floor with a rolled towel or foam roller under your upper back
Gently arch backward while keeping your core relaxed
Interlace your fingers behind your head and slowly rotate your upper body side to side
Reach one arm across your body and twist gently
Stand with your back against a wall and press your shoulder blades back
Use a yoga block or firm cushion under the upper back for gentle extension
Move slowly and stop if you feel pain, numbness, or dizziness