The great thing about foam rolling is you get to enjoy all these key points while also releasing tension through your mid- to upper back. Girrens has two ways you can put a simple foam roller to use, "Lie on your back on the ground and place the foam roller under your mid-back, perpendicular to your spine, and simply roll slowly over it across the mid- to upper back, up to where your shoulders meet your neck."
Roll in this manner for a few minutes, shifting your weight from side to side as you see fit to target any knots or sore spots. Then, "place the foam roller parallel to your body, under your spine, and open your arms so they are allowed to rest toward the floor." Simply rest in this position, rocking gently from side to side, for about one to two minutes.
These exercises are appropriate for daily use, and you can knock them out in just a few minutes. I suggest doing them while watching TV. That is, assuming your TV is positioned somewhere you don't have to look down to see it.