Upper back and posture exercises at home
Free up a stiff upper back and strengthen the muscles between your shoulder blades.
Welcome to your upper back program. We will free up stiffness and strengthen the muscles that help you sit and stand tall.
Check with your physiotherapist or doctor before starting. Show them this program; in the app you'll confirm they've said it's OK for you before your first session. Exercise education, not medical advice. This is general guidance for common, non-serious upper back pain, not a diagnosis or a substitute for a physiotherapist or doctor. Stop if pain is sharp or getting worse, and check the warning signs below before you start.
The program: 3 phases
These should feel like good stretches and steady effort, not pain.
Phase 1: Mobilise
Loosen the upper back · Daily- Upper back extension over a chair2 × 10 reps
Sit in a chair with the top of the backrest at your mid-back. Support your head with your hands.
Gently lean back over the chair, then return to upright.
Tip: Breathe out as you lean back. Move from your upper back, not your lower back.
You'll need: chair with a firm back
- Open book rotation2 × 8 reps each side
Lie on your side with your knees bent and your arms straight out in front, palms together.
Lift your top arm and open it across your body like a book, following it with your eyes. Then close.
Tip: Keep your knees together and resting on the floor.
You'll need: mat
- Shoulder blade squeeze2 × 10 reps
Sit or stand tall with your arms relaxed.
Squeeze your shoulder blades together and slightly down. Hold, then release.
Tip: Imagine holding a pencil between your shoulder blades.
Phase 2: Control
Move well through the shoulders and upper back · Daily- Open book rotation2 × 10 reps each side
Lie on your side with your knees bent and your arms straight out in front, palms together.
Lift your top arm and open it across your body like a book, following it with your eyes. Then close.
Tip: Keep your knees together and resting on the floor.
You'll need: mat
- Wall angels3 × 10 reps
Stand with your back against a wall, feet a small step forward, arms in a goalpost shape against the wall.
Slide your arms up the wall and back down, keeping them as close to the wall as comfortable.
Tip: Keep your ribs down and your lower back gently touching the wall.
You'll need: wall
- Band pull-aparts3 × 12 reps
Hold a band in front of you at shoulder height, hands shoulder-width apart.
Pull the band apart by moving your hands out to the sides, then return with control.
Tip: Keep your arms nearly straight and your ribs down.
You'll need: resistance band
Phase 3: Strengthen
Strength to hold good posture · Every other day- Upper back extension over a chair2 × 10 reps
Sit in a chair with the top of the backrest at your mid-back. Support your head with your hands.
Gently lean back over the chair, then return to upright.
Tip: Breathe out as you lean back. Move from your upper back, not your lower back.
You'll need: chair with a firm back
- Wall angels3 × 12 reps
Stand with your back against a wall, feet a small step forward, arms in a goalpost shape against the wall.
Slide your arms up the wall and back down, keeping them as close to the wall as comfortable.
Tip: Keep your ribs down and your lower back gently touching the wall.
You'll need: wall
- Lying T raise3 × 10 reps
Lie face down with your arms straight out to the sides in a T shape, thumbs up.
Squeeze your shoulder blades together and lift your arms slightly. Hold, then lower.
Tip: Small and controlled is better than high and jerky.
You'll need: bed or mat
- Band pull-aparts3 × 15 reps
Hold a band in front of you at shoulder height, hands shoulder-width apart.
Pull the band apart by moving your hands out to the sides, then return with control.
Tip: Keep your arms nearly straight and your ribs down.
You'll need: resistance band
Nice session. Try to change position every half hour today.
Warning signs: get checked first
Don't start, or stop, and see a health professional if you answer yes to any of these. Red items need urgent care.
- Numbness or tingling around your groin, genitals or inner thighs?
- New trouble controlling or passing urine, or controlling your bowels?
- Weakness in your legs that is getting worse, or a foot that drags?
- Pain, pins and needles or numbness down both legs?
- Constant pain at night that does not ease with any position?
- Fever, or feeling unwell, together with your back pain?
- Do you get chest pain, pressure or tightness with activity or at rest?
- Have you fainted, or had dizziness that made you lose balance, in the last 6 months?
Do it with Apex One
Check with your physiotherapist or doctor before starting. Apex One+ then turns this program into guided sessions: a quick safety check, your confirmation that they've OK'd the program, a pain rating before and after, every exercise talked through out loud, and holds timed for you. Reps are counted out loud at a steady pace; the camera isn't used in rehab sessions. When your upper back is coping, you move up a phase.
Questions
How often should I do upper back and posture exercises?
In this program, phase 1 (mobilise) is daily; later phases are every other day. Little and often works best, and rest days let the upper back adapt.
Should upper back exercises hurt?
These should feel like good stretches and steady effort, not pain.
When should I move to the next phase?
Move up when the current phase feels comfortable, pain stays low during and after sessions, and your upper back settles by the next day. If pain flares, drop back a phase for a few sessions.
When should I see a physiotherapist or doctor?
Get assessed before starting if any warning sign below applies, if the pain followed a fall or injury, or if it is severe, getting worse, or not improving after a few weeks of regular exercise. Seek urgent care for symptoms like: numbness or tingling around your groin, genitals or inner thighs.
Can an app guide my rehab exercises?
Yes, once your physiotherapist or doctor has said the program is OK for you. Apex One+ walks you through this program out loud with timed holds and pain checks before and after every session. It's exercise education, not a diagnosis.