Why you need it:
When your thoracic spine (located between your shoulder blades) has limited mobility, so do your shoulders, Richey says. And when your shoulders are tight, it's hard to perform exercises through a full range of motion, which can limit their benefits. A tight upper back and shoulder area can also lead to poor posture during the day, leaving you hunched over your computer. This can lead to everything from back, neck, and shoulder pain to tension headaches.
How to do it: Sit on the floor with a foam roller placed horizontally behind you. Cross both arms over your chest, round your spine, and slowly lower yourself down towards the floor, bringing the roller under your shoulder blades. Bring both hands behind your head and slowly roll up and down your upper back only (between the shoulder blades), using your legs to help guide your body back and forth for 30 seconds.
If it's too uncomfortable to roll with your hands behind your head, you can keep them crossed over your chest to lessen the intensity, Richey says.