One of the most common musculoskeletal deviations that cause pain to the back, neck and shoulders is excessive rounding of the upper spine (i.e., excessive thoracic kyphosis). This is usually due to extended time spent in seated postures or as a result of chronic stress. When the upper back is rounded forward too much it causes the neck, head, and shoulders to fall out of alignment and can lead to chronic pain in any or all of these areas. Furthermore, when the upper back is rounded forward, the lower back tends to arch excessively backwards to pull the spine upright when the person is standing. In these instances the lower back can experience stress and pain as a result. This self-massage exercise is designed to recondition the muscles of the mid-upper back and help promote better movement of the entire spine, shoulder girdle and neck.