Upper Back Exercises — Knotry

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.

How to Fix Upper Back Pain (No More Knots!)

Myofascial Trigger Points and Back Pain - Propel Physiotherapy

How can one deal with upper back pain caused by muscle knots or spasms? - Quora

Fastest Way to Rid Muscle Knots in Neck and Shoulders

Upper Arm Pain Exercises

Got Knots? Skip the Massage and Try These Stretches Instead

Stop tying yourself in knots: what stress does to your body – and how to beat it, Health & wellbeing

Best Yoga Poses to Relieve Upper Back Knots - Yoga with Kassandra Blog

Muscle Knots & Back Pain: Unraveling Sciatica

Healthy Upper Back: Exercises

Yoga for Upper Back Pain: Strengthen, Mobilise, and Relieve Tension

5 Best Upper Back Exercises for Building Massive Traps

Upper Back Stretch Illustrated Exercise Guide

8 Thoracic Spine Mobility Exercises for Better Overhead Lifts