Two exercises to help a 'stiff' upper back

If you spend most of your working day bent over a desk it is likely you will end up with a stiff upper back or neck. 

This type of posture is not limited to desk-workers though. Tradesman (e.g. plumbers or tilers) may also have their upper body constantly in a forward position while working; this is called kyphosis. People who spend lot of time driving will also be susceptible to this type of posture. 

If you find that, by the end of the day, your upper back (between the shoulders) and neck are very stiff the exercises below are very likely to help your stiffness. Both exercise 1 and 2 (below) are designed to create extension in the upper back and thoracic spine. This is very important as we all spend far too much time in a flexed or forward position. By creating extension in the spine, these exercises can 'off set' some of the poor posture that has taken place through the day.

Exercise 2 requires a foam roller. If you do not have a foam roller I would recommend getting one, as there is great benefit in doing both sets of exercises. However, if you haven't got one don't worry as you can start right away with exercise 1. For this exercise all you require is a large bath towel. The exercises can be done multiple times daily.

Exercise 1 - Instructions 

1) Roll up a large bath towel, length ways, as tightly as possible - and place on the floor

2) Lie across the towel, with it underneath your mid back and your arms out stretched. 

3) Take deep breaths and aim to relax the muscles in your back, chest and neck as you breathe out.

4) Lie for 3-10mins in this position whilst repeating the exercise. 

You may feel a few pops or clicks in your back as you lie down on the towel - this is normal.

Exercise 2 – Instructions

1) Lie on your back and position yourself so that your mid back (thoracic region) is on the foam roller.

2) Cross your arms behind your head and slowly roll backwards and forwards on the foam roller.

3) Repeat this exercise 5 x 1 mins.

A full size printable sheet of the exercises is available here

Exercise 1.

Thoracic Extension Exercise - Towel

Exercise 2.

Thoracic Extension Exercise - Foam Roller