a few months ago

Upper back mobiliser – reduce stiffness and move more easily (exercise video)

This simple exercise will help to relieve stiffness in your upper back. This will help you move more easily everyday.

Mobilising your upper back will relieve pain and discomfort in your neck. It will help you to improve your posture and stand up tall.


In this video, I use a small beanbag. You can do the exercise without any equipment, but if you want you can use a pair of socks or just anything you can fit in your hand (and which won't break if you drop it!).

The exercise in this short video will reduce pain and tension from stiff muscles in your upper back. Getting these muscles moving will improve your posture and help you feel better. You can do this quick exercise anywhere, anytime.

When you do this video, think about:

  • Standing up tall with your feet hip-width apart
  • Watching the hand with the beanbag all the time (to get the maximum movement through your upper back)
  • Keeping your elbow at shoulder height as you pull back
  • Reaching forwards with the front hand to get more of a stretch

If you enjoyed this video, you might also want to try:

Two Shoulder Mobility Exercises

Pulldown Exercise for a Strong Back (with resistance band)

Move More Easily video 1

How do you feel after doing this exercise, and how do you hope it will help you?

​Join the conversation in the comments below!

All material in this article and video is provided for information and educational purposes only. It is not advice and should not be relied on as such. Always consult an exercise or health professional if you have any health issues and need personalised advice. With this in mind, we hope you enjoy reading our articles and watching our videos.


Written by Claudine Aherne - Specialist Exercise Instructor, Vida Wellness