How to Stretch the Thoracic Multifidus?

Does anyone know how to target the upper thoracic multifidus? I have some severe muscle knots close to my neck. Can’t seem to find a stretch that’s working.

Thanks a lot

Lacrosse ball.

Place it on the ground and slowly lean your weight on it. You should be able to find tender areas alongside the spinous process.

If you have a partner, ask them to poke along on each side of the spine (on the transverse process) for the same effect. If they find a tender area have them push into resistance for a 3 count and then let up. A few minutes of that should be of great help.