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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
7 Stretches to Get Rid of Knots in Shoulders and Traps
5 Poses to Target Upper Back Knots - Yoga with Kassandra Blog
How to get rid of muscle knots
How can one deal with upper back pain caused by muscle knots or spasms? - Quora
Are you feeling knots and tension in your upper back? Yoga can help! T
Low back exercises — Knotry
Knots in your upper back & rounded shoulders? Try this mobility exercise daily! There's more to it then just one exercise. Interested
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