Stiffness and pain in the middle and upper back is a common issue seen by physical therapists. There can be multiple causes of this including postural deficits, decreased strength, increased muscular tightness, and decreased mobility in the thoracic spine. There are many different exercises that can help to directly address these deficits. Here are a few that you can try at home.
1. Side-Lying Book Openers
Lie on your side with your knees bent. Keep your hips still while rotating your upper body. Follow your hand with your head. Hold for 10 seconds and repeat 10 times on each side.
While on your hands and knees, sink your back toward the floor and lift your head up. Next, tuck your head in while arching your back up. Hold for 10 seconds in each direction and repeat 10 times.
3. Child’s Pose Stretch
Sit back on your heels while reaching your hands as far out in front of you as possible. Hold this stretch for 30 seconds and repeat 5 times.
Written by: Dr. David Reymann