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This is a great inexpensive massage for your upper back. To perform it you will need a foam roller and an exercise mat. In a pinch you can also use a ball, but you have to deflate it a bit first.

Lie on your back with a foam roller just below your rib cage. Hips are off the ground. Feet are positioned on the mat and shoulder width apart. Arms are crossed across your chest. Keep yourself in a crunch position.

Start rolling up and down and if you find a tender spot you can roll