- Begin supine on a surface (preferably atop a mat) and settle a form roller on the bottom of your tautened upper back muscles
- Crisscross your arms atop the chest then massage the upper shoulders to the bottom of the rib cage
- Switch arm positions to compress other muscle near the shoulder blade
To vary the myofascial massage technique place both hands aback the neck simulating a butterfly configuration and roll the strained upper back.