A foam roller can be a nifty tool you can use after a long day of sitting at a computer screen. Grab a foam roller and try these out.
1. Place the foam roller towards the bottom of your shoulder blades and slowly lean back and then slowly move forward. Repeat and go slow and follow up with some regular rolling.
2. The second movement you lay on the roller vertically. Your head to your hips are supported by the foam roller with it positioned down the middle of your whole backside. Place your feet on the floor with your legs bent to maintain your balance. Slowly, alternate moving your arms up and down to open up your upper back.