Upper Back Mobility Exercises
Seated upper back mobilisations (using pointer)
Frequency: 1-3x a day
Volume: 3 sets of 10 repetitions in each direction (up/down, left/right, figure of 8 left/right)
Technique guidance: hold a laser pointer or torch against your chest and position yourself so that you are facing a wall. Use your chest to move the pointer in different directions, do not drive the movement with your neck (try to keep your neck relaxed and let it move along with your chest).
This exercise can be performed on a chair or an exercise ball
Kneeling rotations
Frequency: 1-3x a day
Volume: 3 sets of 5 repetitions on each side
Technique guidance: place had behind the head to encourage rotation at mid back.