Middle Back, Upper Back
Traps, Shoulders
Watch Tutorial
https://www.youtube.com/shorts/XDqz-iYF0YE
https://www.youtube.com/shorts/P39DV7IKdUQ
https://www.youtube.com/shorts/kv8mv3M6Myc
https://www.youtube.com/shorts/CLAJl7jDjMI
https://www.youtube.com/shorts/bZM0RW_yyCc
https://www.youtube.com/shorts/7pCF5yQUPGA
https://www.youtube.com/shorts/GiT9ZgTHt8Q
Lie on back, roller horizontal under upper back.
Cross arms over chest (protract shoulders).
Lift hips slightly.
Slowly roll up/down between shoulder blades.
Shift weight side-to-side.
Pause on tender spots 10-30s.
Repeat.