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Upper back exercises

Neck & back · Pain between the shoulder blades

How to use this sheet. Do the exercises slowly. Stop before the pain builds — mild discomfort is fine, sharp pain is not. A little every day beats a lot once a week.

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A4 PDF, 0.2 MB. Free to download — no sign-up, no email address needed.

Upper back extension over a chair

Upper back extension over a chair

Hands behind the head. Lean the upper back over the top edge of the chair, keeping the lower back still.

  • 10 times
  • 2 times a day

Should feel: The upper back opening out Should not feel: Pain in the lower back, or dizziness

Doorway chest stretch

Doorway chest stretch

Forearms on a doorframe, step through gently.

  • Hold 20 seconds
  • 3 times

Should feel: A stretch across the chest Should not feel: Shoulder pain at the front

Wall angels

Wall angels

Back flat against a wall, elbows bent. Slide the arms slowly up and down without letting the hands leave the wall.

  • 10 times
  • Daily

Should feel: The shoulder blade muscles working Should not feel: Pinching at the front of the shoulder

Shoulder blade squeeze

Shoulder blade squeeze

Squeeze the shoulder blades together and down.

  • 10 times
  • 3 times a day

Should feel: Between the shoulder blades Should not feel: The shoulders lifting

Lying Y and T raises

Lying Y and T raises

Lie face down, forehead resting down. Lift both arms overhead in a Y with the thumbs up, then out to the sides in a T.

  • 10 of each
  • Daily

Should feel: Between and below the shoulder blades Should not feel: Strain in the neck, or the lower back

Stop and telephone us if

  • The pain spreads to the chest, jaw or arm, or comes with breathlessness, sweating or nausea
  • The pain is getting worse, not better, after two weeks
  • You get new numbness, tingling or weakness
  • The joint swells up or locks
  • You feel unwell or feverish

Guides for you

In your language, free to download. Each one is a short PDF you can keep on your phone or print.

Posture at Work — Desk, Computer and Phone Englishहिंदीमराठी
Sleeping Position and Your Pillow Englishहिंदीमराठी
Lifting and Carrying Safely Englishहिंदीमराठी
Starting to Exercise Safely Englishहिंदीमराठी
Pain Gels, Sprays and Ointments Englishहिंदीमराठी
Ice or Heat — Which, and When Englishहिंदीमराठी
When to Come Back Urgently Englishहिंदीमराठी

Read about Pain between the shoulder blades

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Nallasopara West Virar East