Chair back opener for upper back stiffness: how to do it

Hours at a desk often leave the upper back feeling stiff and rounded forward. The chair back opener uses the top of your chair backrest as a support to gently open the chest and mid back. It takes under a minute and needs only a sturdy chair.

It will not fix back pain on its own. Guidance on back pain generally recommends staying active and moving regularly, and short movement breaks are an easy way to do that.

General information, not medical advice. Move gently and stop if anything hurts.

How to do it

Sit on a sturdy chair with your upper back against the top of the backrest.
Clasp your hands behind your head to support your neck.
Gently lean back over the backrest, then come up.

Dose: 6 slow reps.

Tip: Lean only as far as feels good. Keep your ribs from flaring.

Common mistakes

Leaning back too far. Go only as far as feels good.
Letting your ribs flare. Keep them down.
Pulling on your neck with your hands. They only support it.
Using a chair that rolls or tips. Pick a sturdy one, or lock the wheels.

Easier options

Lean back only a small amount.
Fewer reps, for example 3.
Cross your arms over your chest instead of clasping your head.

This matches the Chair Back Opener exercise in the Mo app.

When to stop and see a professional

Stop and speak to a doctor or physiotherapist if you notice:

numbness, tingling or weakness in an arm, hand or leg
pain that spreads down an arm or leg
pain that started after an accident, fall or other injury
chest pain or shortness of breath (seek emergency care)
pain that keeps getting worse, wakes you at night, or comes with fever or unexplained weight loss

If the movement causes sharp or pinching pain, stop and try the open book stretch or cat-cow guide instead, or ask a professional.

Do this with Mo, a 5-minute guided routine app

Mo the sloth guides short daily posture, neck and back exercises, with gentle reminders and a pain check-in. Learn more about Mo.

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