Exercise library

Upper back & shoulder blades exercises

Movements to ease tension between the shoulder blades and mid back.

Single-exercise guides and staged recovery programmes, each drafted to a shared house style and clinically reviewed by an HCPC-registered physiotherapist.

Individual exercises

Cat-Cow StretchAlternates gentle spinal flexion and extension on hands and knees to restore comfortable segmental movement.Thoracic spineEarly rehabView details

Thoracic Rotation (Open Book)Side-lying rotation opening the chest toward the ceiling, restoring rotation range often lost with prolonged sitting.Thoracic spineMobility phaseView details

Wall AngelsSliding the arms up and down a wall while keeping contact, retraining shoulder-blade control and upright posture.Thoracic spineStrength phaseView details

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Using these exercises safely

A few general rules that apply to every exercise and programme in this library:

Build up gradually. Start with the easier end of what is suggested and add more only when it feels comfortable.
Some muscle soreness during or after is normal - up to about 3 or 4 out of 10 that settles within a day is fine.
Sharp pain, pain that spreads down a limb, pain that wakes you at night, or pain that is clearly worse the next morning means stop and get it checked.
Do not push through pain to 'earn' progress. Slow, steady loading is what builds tissue tolerance.
These are general exercises, not a substitute for a personal assessment. If you are not sure what is wrong, or things are not improving, book an assessment.

If your symptoms are severe, spreading, or you feel unwell, see a doctor rather than starting exercises.

Not sure which exercises are right?

Get a plan built for you

Book an online assessment with an HCPC-registered physiotherapist and get a rehab plan matched to your condition and stage.

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