Back exercise library
Explore movements, understand the precautions, and build a plan with your therapist.
131 distinct entries, including exercise variations. Back, neck/upper back, and knee each have 50 relevant entries; some support more than one region. One existing shoulder entry is also retained.
When to stop and get medical help
Stop exercise for new or increasing weakness, spreading numbness, dizziness, or worsening symptoms. Seek urgent medical assessment for fever, concerning wound drainage, or a newly painful swollen calf after surgery. Call 911 for chest pain, sudden shortness of breath, stroke-like symptoms, or a medical emergency. New loss of bladder or bowel control, saddle numbness, or rapidly worsening weakness requires emergency assessment.
50 entries
No matching exercises. Try another term or reset the filters.
Single knee hug
FoundationInstructions & precautions +
Equipment / setup: Mat or firm bed
Movement cues
- On your back, support one thigh and bring it toward your chest gently.
- Keep the other foot supported; release slowly.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Cambridge University Hospitals: back mobility ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryDouble knee hug
FoundationInstructions & precautions +
Equipment / setup: Mat or firm bed
Movement cues
- Lying on your back, bring both bent knees toward your trunk only if prescribed.
- Avoid forcing spinal flexion.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Cambridge University Hospitals: back mobility ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entrySmall-range knee rolls
FoundationVariationInstructions & precautions +
Equipment / setup: Mat or firm bed
Movement cues
- With knees bent and feet supported, let both knees move slightly sideways, then return.
- Keep shoulders resting.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Cambridge University Hospitals: back mobility ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryGentle abdominal activation
FoundationInstructions & precautions +
Equipment / setup: Mat or firm bed
Movement cues
- If your clinician has approved it, lie on your back with knees bent and feet supported.
- Gently tighten your abdominal muscles to bring your lower back toward the surface, then relax.
- Breathe normally and stay within a comfortable range.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Cambridge University Hospitals: back mobility ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryProne forearm support
FoundationInstructions & precautions +
Equipment / setup: Mat or firm bed
Movement cues
- Rest on your stomach and forearms only if extension is comfortable and approved.
- Stop if leg symptoms increase.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Cambridge University Hospitals: back mobility ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryCat-camel
Therapist progressionInstructions & precautions +
Equipment / setup: Mat
Movement cues
- On hands and knees, slowly round and ease your back through a small comfortable range.
- Avoid forcing either end position.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: University Hospitals Plymouth: back rehabilitation ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryQuadruped rock-back
Therapist progressionInstructions & precautions +
Equipment / setup: Mat
Movement cues
- From hands and knees, move your hips toward your heels while keeping comfortable spinal alignment.
- Return without bouncing.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: University Hospitals Plymouth: back rehabilitation ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entrySeated pelvic rocking
Therapist progressionInstructions & precautions +
Equipment / setup: Mat
Movement cues
- Sit with feet supported.
- Gently rock the pelvis forward and backward, using a small range rather than collapsing your trunk.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: University Hospitals Plymouth: back rehabilitation ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryProne press-up
Therapist progressionInstructions & precautions +
Equipment / setup: Mat
Movement cues
- If your therapist selects extension, press through your hands to raise your chest while the pelvis remains supported.
- Stop worsening leg symptoms.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: University Hospitals Plymouth: back rehabilitation ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryHip-hinge practice
Therapist progressionInstructions & precautions +
Equipment / setup: Mat
Movement cues
- Stand with soft knees.
- Move your hips backward as your trunk inclines, then stand.
- Practice without weight before adding resistance.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: University Hospitals Plymouth: back rehabilitation ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryBird dog: arm reach
Therapist progressionInstructions & precautions +
Equipment / setup: Mat
Movement cues
- From hands and knees, extend one arm while keeping your trunk still.
- Lower before changing sides.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Dynamic Health NHS: lower back exercises ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryBird dog: leg reach
Therapist progressionInstructions & precautions +
Equipment / setup: Mat
Movement cues
- From hands and knees, extend one leg without twisting or arching your back.
- Return with control.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Dynamic Health NHS: lower back exercises ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryBird dog: opposite limbs
Therapist progressionInstructions & precautions +
Equipment / setup: Mat
Movement cues
- Reach one arm and the opposite leg only when single-limb versions are controlled.
- Keep the pelvis level.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Dynamic Health NHS: lower back exercises ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryStanding pelvic tilt
Therapist progressionInstructions & precautions +
Equipment / setup: Mat
Movement cues
- Stand with soft knees and gently roll your pelvis through a small range.
- Avoid squeezing forcefully or holding your breath.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms. Use stable support; get supervision if at risk of falling.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Dynamic Health NHS: lower back exercises ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryQuadruped trunk rotation
Therapist progressionInstructions & precautions +
Equipment / setup: Mat
Movement cues
- On hands and knees, reach one arm underneath your body, then gently open toward the side.
- Use only an approved range.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Dynamic Health NHS: lower back exercises ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryModified front plank
Therapist progressionInstructions & precautions +
Equipment / setup: Mat
Movement cues
- Support yourself on forearms and knees.
- Keep your trunk aligned while breathing; end the hold before your back sags.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: AAOS: spine conditioning ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entrySide plank from knees
Therapist progressionInstructions & precautions +
Equipment / setup: Mat
Movement cues
- Lie on your side with knees bent.
- Lift your hips using the lower forearm and knees, keeping your neck aligned.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: AAOS: spine conditioning ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryFront plank from toes
Therapist progressionInstructions & precautions +
Equipment / setup: Mat
Movement cues
- After clearance, support your body on forearms and toes.
- Maintain alignment without straining or holding your breath.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: AAOS: spine conditioning ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entrySide plank from feet
Therapist progressionInstructions & precautions +
Equipment / setup: Mat
Movement cues
- After mastering the easier version, support yourself on one forearm and feet.
- Stop if shoulder or back pain develops.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: AAOS: spine conditioning ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entrySupine hamstring stretch
Therapist progressionInstructions & precautions +
Equipment / setup: Mat
Movement cues
- Support behind one thigh while lying down.
- Gently straighten that knee until a comfortable stretch, without pulling on the neck.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: AAOS: spine conditioning ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryHeel slide with abdominal control
Therapist progressionInstructions & precautions +
Equipment / setup: Mat
Movement cues
- With knees bent, slide one heel away while keeping your trunk steady.
- Bring it back before changing legs.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Frimley Health: core exercises ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryBent-knee fall-out
Therapist progressionInstructions & precautions +
Equipment / setup: Mat
Movement cues
- Lying with knees bent, gently open one knee outward without rolling your pelvis.
- Return with control.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Frimley Health: core exercises ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entrySupine marching
Therapist progressionInstructions & precautions +
Equipment / setup: Mat
Movement cues
- With feet supported and knees bent, lift one foot slightly while keeping your pelvis steady.
- Lower before changing sides.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Frimley Health: core exercises ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryDead bug: arm movement
Therapist progressionInstructions & precautions +
Equipment / setup: Mat
Movement cues
- Lie with knees bent and feet supported.
- Move one arm overhead only as far as you can keep your trunk controlled.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Frimley Health: core exercises ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryDead bug: heel tap
Therapist progressionInstructions & precautions +
Equipment / setup: Mat
Movement cues
- With hips and knees raised as instructed, lower one heel toward the surface.
- Stop if your back arches or strains.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Frimley Health: core exercises ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryLow bridge
Therapist progressionInstructions & precautions +
Equipment / setup: Mat
Movement cues
- Lie with knees bent and feet supported.
- Raise your pelvis a short distance, keeping the neck relaxed, then lower slowly.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: South Tees: shoulder bridge ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryBridge hold
Therapist progressionVariationInstructions & precautions +
Equipment / setup: Mat
Movement cues
- Lift into your comfortable bridge position and maintain it for the clinician-prescribed time.
- Breathe continuously; lower before losing alignment.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: South Tees: shoulder bridge ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entrySupine pelvic tilt
FoundationInstructions & precautions +
Equipment / setup: Mat or firm bed
Movement cues
- With knees bent and feet supported, gently flatten and release your lower-back curve.
- Avoid force or breath holding.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: South Tees: pelvic tilt ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entrySmall-range pelvic tilt
FoundationVariationInstructions & precautions +
Equipment / setup: Mat or firm bed
Movement cues
- Use a very small pelvic rocking motion with knees bent.
- This is a lower-range variation, not a separate treatment.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: South Tees: pelvic tilt ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryResting flexion-to-neutral movement
Therapist progressionInstructions & precautions +
Equipment / setup: Mat
Movement cues
- From a clinician-approved knees-bent position, gently bring the thighs closer and return to neutral.
- Stop if symptoms spread down the leg.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Cambridge University Hospitals: back pain ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryChair rise with arm support
FoundationVariationInstructions & precautions +
Equipment / setup: Stable chair or counter
Movement cues
- Use a stable chair against a wall.
- Push through the armrests as needed, stand steadily, then sit with control.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: NHS: strength exercises ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryChair rise without arm support
FoundationVariationInstructions & precautions +
Equipment / setup: Stable chair or counter
Movement cues
- From a stable chair, lean forward from the hips and stand using your legs.
- Sit slowly; keep support available.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: NHS: strength exercises ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entrySupported mini-squat
FoundationInstructions & precautions +
Equipment / setup: Stable chair or counter
Movement cues
- Hold a counter and bend your hips and knees slightly.
- Keep knees aligned with your feet, then straighten.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: NHS: strength exercises ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entrySupported hip abduction
FoundationInstructions & precautions +
Equipment / setup: Stable chair or counter
Movement cues
- Hold a counter and move one leg sideways without leaning your trunk.
- Lower slowly; keep the toes facing forward.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: NHS: strength exercises ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entrySupported hip extension
FoundationInstructions & precautions +
Equipment / setup: Stable chair or counter
Movement cues
- Holding a counter, move one leg slightly backward without arching your back.
- Return slowly.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: NHS: strength exercises ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryControlled stand-to-sit
Therapist progressionInstructions & precautions +
Equipment / setup: Stable chair or counter
Movement cues
- Stand in front of a stable chair and lower yourself slowly, using armrests if needed.
- Avoid dropping into the seat.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: UCLH: strength and balance after hospital admission ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entrySupported half-squat
Therapist progressionInstructions & precautions +
Equipment / setup: Stable chair or counter
Movement cues
- With sturdy support, bend slightly farther than a mini-squat only within your prescribed range.
- Rise without knee collapse.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: UCLH: strength and balance after hospital admission ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entrySeated marching
Therapist progressionInstructions & precautions +
Equipment / setup: Stable chair or counter
Movement cues
- Sit tall with feet supported.
- Lift one bent knee, lower it, then alternate without rocking your trunk.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: UCLH: strength and balance after hospital admission ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryHip extension with one-hand support
Therapist progressionVariationInstructions & precautions +
Equipment / setup: Stable chair or counter
Movement cues
- Use one hand on a fixed support while moving a leg backward.
- Keep the pelvis steady; use two hands if unsteady.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: UCLH: strength and balance after hospital admission ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entrySupported standing march
Therapist progressionInstructions & precautions +
Equipment / setup: Stable chair or counter
Movement cues
- Hold a fixed support and lift alternate knees a small distance.
- Maintain a steady trunk and controlled foot placement.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms. Use stable support; get supervision if at risk of falling.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: UCLH: strength and balance after hospital admission ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryWall push-up
Therapist progressionInstructions & precautions +
Equipment / setup: Wall or band
Movement cues
- Place hands on a wall and bend the elbows to move your chest closer.
- Push back while keeping trunk and neck aligned.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms. Stop for dizziness, visual changes, new arm numbness, or weakness; seek medical assessment.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Cambridge University Hospitals: scapular stabilization ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryWall push-up with shoulder-blade reach
Therapist progressionInstructions & precautions +
Equipment / setup: Wall or band
Movement cues
- At the top of a wall push-up, gently reach through your arms without rounding your neck.
- Return with control.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms. Stop for dizziness, visual changes, new arm numbness, or weakness; seek medical assessment.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Cambridge University Hospitals: scapular stabilization ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryBand row
Therapist progressionInstructions & precautions +
Equipment / setup: Wall or band
Movement cues
- With a securely anchored light band, pull elbows backward close to your sides.
- Keep shoulders down and return slowly.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms. Stop for dizziness, visual changes, new arm numbness, or weakness; seek medical assessment.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Cambridge University Hospitals: scapular stabilization ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryScapular setting
Therapist progressionInstructions & precautions +
Equipment / setup: Wall or band
Movement cues
- Gently position the shoulder blades without pinching hard.
- Keep the ribs quiet and neck relaxed as you breathe.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms. Stop for dizziness, visual changes, new arm numbness, or weakness; seek medical assessment.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Cambridge University Hospitals: scapular stabilization ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryWall weight shift
Therapist progressionVariationInstructions & precautions +
Equipment / setup: Wall or band
Movement cues
- With hands on a wall, gently shift weight between arms without bending the neck.
- Keep the movement small.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms. Stop for dizziness, visual changes, new arm numbness, or weakness; seek medical assessment.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Cambridge University Hospitals: scapular stabilization ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entrySeated thoracic rotation
Therapist progressionInstructions & precautions +
Equipment / setup: Chair
Movement cues
- Cross your arms over your chest and turn your upper trunk gently.
- Keep the pelvis still and avoid forcing the neck.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms. Stop for dizziness, visual changes, new arm numbness, or weakness; seek medical assessment.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: WWL NHS: neck and upper back level 2 ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entrySeated upper-back extension
Therapist progressionInstructions & precautions +
Equipment / setup: Chair
Movement cues
- With a stable chair supporting your mid-back, gently lift through the chest.
- Avoid hinging sharply at the neck or lower back.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms. Stop for dizziness, visual changes, new arm numbness, or weakness; seek medical assessment.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: WWL NHS: neck and upper back level 2 ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entrySeated trunk side-bend
Therapist progressionInstructions & precautions +
Equipment / setup: Chair
Movement cues
- Slide one hand a little down your side as the trunk bends gently.
- Keep both sitting bones supported.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms. Stop for dizziness, visual changes, new arm numbness, or weakness; seek medical assessment.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: WWL NHS: neck and upper back level 2 ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entrySeated chest opening
Therapist progressionInstructions & precautions +
Equipment / setup: Chair
Movement cues
- Bring the shoulders gently backward as the chest opens.
- Keep the chin level and avoid pushing the lower ribs forward.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms. Stop for dizziness, visual changes, new arm numbness, or weakness; seek medical assessment.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: WWL NHS: neck and upper back level 2 ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryUpper-back rounding and release
Therapist progressionInstructions & precautions +
Equipment / setup: Chair
Movement cues
- With arms reaching forward, gently widen the shoulder blades.
- Return to an upright position without jutting the chin.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms. Stop for dizziness, visual changes, new arm numbness, or weakness; seek medical assessment.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: WWL NHS: neck and upper back level 2 ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryUnderstand your condition.
Know your recovery stage.
These guides explain treatment considerations and questions to ask. Week ranges are orientation points, not clearance to start an exercise.
Make it your program.
Not sure which entries fit your needs? Your Swift therapist can choose the right movements and dosage after assessing you.
Ask about a therapy visit →Educational content assembled October 18, 2026 from linked clinical references. Not a clinician-signed protocol. No claim is made that the source organizations endorse Swift.