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.

Low back exercises — Knotry

What Causes Knots In Your Back? – Curavi

7 Specific Upper Back Stretches For Back Pain Relief

What Does A Muscle Knot Feel Like And What to Do If You Have One? - Welltech

Foam Rolling Moves to Alleviate Neck, Shoulder and Upper Back Pain

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

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

4 Ways to Get Rid of Knots in Your Back - wikiHow

Healthy Upper Back: Exercises

A fitness trainer shares what she does every morning to prevent neck and shoulder pain

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

7 Stretches to Get Rid of Knots in Shoulders and Traps

Resolving Muscle “Knots” In The Upper Back – Respire Physical Therapy