elbow stretches + a lacrosse ball

preventative: a few elbow stretches in the morning, before bed, or after about an hour of desk work. hold both hands in front of your face. deep breath, and swing your elbows back like you're trying to pinch a pencil between your shoulder blades. exhale, and bring your elbows forward to touch in front of your chest. builds resilience, flexibility and strength in tight areas! use a resistance band for extra effect.

curative: lacrosse (or tennis) ball + living room wall. place the ball between a point of tension or pain (mine is often around my scapula) and a wall. lean in as much as feels intense, but not scary or painful. the concentrated pressure will release your knotted muscles and fascia. you can also lay on the ball and do arm windmills, which is more intense but can be nice!

source: i'm chronic back pain haver. got these exercises in PT and while i still struggle with pain, i don't worry specifically about upper back pain anymore!! :D <3