Sit or stand tall with your shoulders relaxed
Interlace your fingers behind your head
Gently arch your upper back while lifting your chest
Slowly rotate your torso to one side, then the other
Hug yourself tightly and round your upper back
Sit in a chair and place your hands behind your neck, then gently extend over the chair back
Lie on your back on a firm surface with a foam roller placed across your upper back
Slowly roll your upper back over the foam roller
Reach both arms overhead and take a deep breath while extending your spine
Try a seated twist with your feet flat and your spine tall
Move slowly and stop if you feel pain, numbness, or dizziness
Avoid forcing any crack or pop
Seek medical care if your upper back pain is severe, persistent, or follows an injury