Sit or stand tall with your shoulders relaxed
Interlace your fingers and extend your arms forward, rounding your upper back slightly
Gently hug yourself by crossing your arms over your chest and reaching your hands toward your shoulder blades
Bring your elbows together in front of your chest and slowly round your upper back
Place your hands behind your head and gently pull your elbows back while lifting your chest
Sit in a chair and clasp your hands behind your neck, then gently arch your upper back over the chair back
Lie on a foam roller placed horizontally under your upper back and slowly roll a little at a time
Use a tennis ball against a wall and move it along the upper back area
Rotate your upper torso slowly from side to side while keeping your hips stable
Stop immediately if you feel pain, numbness, dizziness, or sharp discomfort