Do (or work up to) 3 sets of 10-15 reps per exercise or 3 sets of 15-30 sec per hold exercise. To be done at least 3 times/ week for 6 weeks.
Exercises for an Upper Back Knot
What Causes Knots In Your Back? – Curavi
Are you feeling knots and tension in your upper back? Yoga can help! T
Stretches To Help Fix Upper Back Pain Upper Back Stretches
Idan Kirshner
Exercises — Knotry
Knots in your upper back & rounded shoulders? #mobility
Instant Relief For Upper Back Pain, Neck Pain, and Shoulder Pain
Cozlow Trapezius Trigger Point Massager, Occipital Release Tool W/ 14 Massage Nubs, Muscle Knot Remover For Neck & Upper Back Pain Relief, Myofascial Release For Tension & Tight Knots In
Stretches To Help Fix Upper Back Pain Upper Back Stretches
7 Specific Upper Back Stretches For Back Pain Relief
What are muscle knots? An exercise physiologist explains what those tight little lumps are and how to get rid of them