Sit or stand tall with your shoulders relaxed
Interlace your fingers and reach your arms forward
Round your upper back gently
Take a deep breath in
Exhale and slowly twist your upper body to one side
Hold the twist briefly
Repeat on the other side
Place both hands behind your head and gently open your elbows
Lean back slightly over the top edge of a chair or foam roller
Let your upper back extend slowly
Roll your shoulders backward
Shrug your shoulders up and release them
Try a seated thoracic extension over a chair back
Use a foam roller under your upper back and gently extend over it
Stop if you feel pain, numbness, or sharp discomfort