Here are some MYOFASCIAL RELEASE spots for the upper back and neck. I have taken photos of the 4 positions so you can spend as long as you like/can exploring each one:
1. (Top left) Rhomboid release.
This is a great technique for releasing the rhomboid muscles between the shoulder blades that are often tight from sitting for extended periods/have poor posture. Lie on your back and bend your knees to place your feet flat on the floor, make sure you have some room to move around here. Lift hips and place the balls on either side of the spine, just below the shoulder blades. Relax completely using the weight of your body to relax the muscles. You can slowly circle the arms overhead then down, move your body so the balls go higher up your back, then cross your arms over your front. These 3 are just optional, lying there to start might be enough!
2. (Top right) neck and occiput release.
This one is phenomenal for headaches, migraines, cervical spine rom, sinus congestion, and eye pain or strain.
Use a block or foam roller (use block for more integrity). Lie on your back with the base of your skull on your block and completely relax your neck so your head is heavy. Slowly roll your head from side to side and look for tender or tight areas. Stopping at tight spots for a minute or two to inhale into this area and exhaling to relax the muscles.
3. (Bottom left) lateral shoulder release
This is great for shoulder injuries or range of motion, as well as lower back issues. Great for frozen shoulder, rotator cuff problems, low back pain, poor posture and rounded shoulders.
This one would be better with a foam roller or a foam block. Gently roll forward and back, up and down to find a sweet spot. Pause and breathe as before and move around as you feel sensations ease. Do both sides
4. (Bottom right) rotator cuff release.
This is great for releasing the rotator cuff muscles. Great for swimmers, yogis, cricketers, tennis players etc. basically any sport that involves throwing or repetitive shoulder movements. Set up just like in photo 1. Roll around under you find a tender area. Stay or keeping upper arms grounded hinge from elbows and point fingers to feet, then hinge and point fingers overhead (cactus arms). Move around to find another sweet spot when it releases.
I hope this is useful and you find some sweet spots to work into! Let me know how you find it in the comments