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Open book stretch for upper back stiffness

After hours at a desk, the middle of your back can feel stiff and locked. The open book stretch is a gentle floor move that rotates your upper back while you lie on your side. It needs no equipment, only a bit of floor space.

Upper back pain is often just a tired, stiff back, but not always. The NHS lists pain in the upper back between the shoulders as a reason to see a GP if it does not ease, and chest pain as a reason to call emergency services. This guide is for ordinary stiffness only.

How to do it

1. Lie on your side with your knees bent and stacked, arms straight in front, palms together.
2. Lift your top arm and open it like a book, following your hand with your eyes.
3. Return slowly. Finish all reps, then switch sides.

Dose: 6 repetitions per side.

Tip: Keep your knees together and let the movement come from your upper back.

Common mistakes

• Letting the knees drift apart or lift. Stacked knees keep the turn in your upper back.
• Forcing the arm to the floor. Open only as far as is comfortable, even if the arm stays in the air.
• Cranking the neck. Let your eyes follow your hand, but keep the neck relaxed.
• Holding your breath. Breathe out as you open.

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, leg or foot
• pain that spreads (radiates) down an arm or leg
• pain that started after an accident, fall or other injury
• loss of bladder or bowel control, or numbness between your legs (seek emergency care)
• pain that keeps getting worse, wakes you at night, or comes with fever or unexplained weight loss
• chest pain, or pain together with shortness of breath (seek emergency care)
• pain between the shoulder blades that does not ease after a few weeks

Related guides

• Chair back opener
• Seated spinal twist
• Desk stretches you can do at work
• Cat-cow stretch for lower back stiffness
• Doorway chest stretch for rounded shoulders
• Shoulder blade squeeze (scapular squeeze)
• Mo: Posture & Back Pain Relief app

Sources

• NHS: Back pain
• NHS: Strength and flexibility exercises