Neck & upper-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
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Comfortable seated rotation
FoundationInstructions & precautions +
Equipment / setup: Chair
Movement cues
- Sit upright with relaxed shoulders.
- Slowly turn your head to one side only as far as comfortable, return to the center, and repeat to the other side.
- Do not force the movement or use your hands to push.
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: neck 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 entrySeated chin retraction
FoundationInstructions & precautions +
Equipment / setup: Chair
Movement cues
- Glide your head backward while keeping your eyes level.
- Avoid tipping the chin up or pressing with your hands.
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: neck 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 entryGentle neck side-bend
FoundationInstructions & precautions +
Equipment / setup: Chair
Movement cues
- Tilt one ear toward its shoulder without lifting that shoulder.
- Return to center; avoid pulling your head.
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: neck 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 entryLevator stretch without pulling
FoundationInstructions & precautions +
Equipment / setup: Chair
Movement cues
- Turn slightly and look toward your armpit until a mild stretch is felt.
- Keep your hand off your head.
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: neck 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 entryGentle neck flexion
FoundationInstructions & precautions +
Equipment / setup: Chair
Movement cues
- Lower your chin slightly toward your chest, then return.
- Avoid sustained end-range stretching or any movement that increases arm symptoms.
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: neck 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 neck rotation
Therapist progressionInstructions & precautions +
Equipment / setup: Chair or pillow
Movement cues
- With your head supported on a pillow, turn gently from side to side.
- Use a small range without lifting your head.
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: Bexley NHS: cervical radiculopathy exercise reference ↗
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 entryNeck side-bend isometric
Therapist progressionInstructions & precautions +
Equipment / setup: Chair or pillow
Movement cues
- Place a hand against your temple.
- Apply gentle sideways pressure without moving the head.
- Breathe and 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. 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: Bexley NHS: cervical radiculopathy exercise reference ↗
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 entryNeck rotation isometric
Therapist progressionInstructions & precautions +
Equipment / setup: Chair or pillow
Movement cues
- Place a hand against the side of your face.
- Gently try turning against it without actual movement.
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: Bexley NHS: cervical radiculopathy exercise reference ↗
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 chin retraction
Therapist progressionInstructions & precautions +
Equipment / setup: Chair or pillow
Movement cues
- Stand comfortably and glide your head backward with eyes level.
- Keep shoulders relaxed and avoid pushing into pain.
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. 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: Bexley NHS: cervical radiculopathy exercise reference ↗
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 chin retraction
Therapist progressionVariationInstructions & precautions +
Equipment / setup: Chair or pillow
Movement cues
- With the head supported, make a small backward chin glide without lifting or forcefully flattening your 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: Bexley NHS: cervical radiculopathy exercise reference ↗
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 chin nod
Therapist progressionInstructions & precautions +
Equipment / setup: Chair or mat
Movement cues
- With your head supported, make a small yes-like nod.
- Keep the head down and avoid clenching your jaw.
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: Calderdale and Huddersfield: neck strength and stability ↗
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 chin nod
Therapist progressionVariationInstructions & precautions +
Equipment / setup: Chair or mat
Movement cues
- Sit with trunk supported and make a small nod while keeping the neck long.
- Return without jutting the chin 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: Calderdale and Huddersfield: neck strength and stability ↗
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 chin nod
Therapist progressionVariationInstructions & precautions +
Equipment / setup: Chair or mat
Movement cues
- On hands and knees, keep your gaze toward the surface and make a small chin nod.
- Avoid letting the head hang.
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: Calderdale and Huddersfield: neck strength and stability ↗
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 entryChin-nod hold
Therapist progressionVariationInstructions & precautions +
Equipment / setup: Chair or mat
Movement cues
- Maintain a gentle nod for the duration your therapist sets, breathing normally.
- Stop before the neck muscles strain.
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: Calderdale and Huddersfield: neck strength and stability ↗
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 neck alignment
Therapist progressionInstructions & precautions +
Equipment / setup: Chair or mat
Movement cues
- From hands and knees, gently align your head with your trunk.
- Hold without looking upward or collapsing the shoulders.
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: Calderdale and Huddersfield: neck strength and stability ↗
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 neck extension
FoundationInstructions & precautions +
Equipment / setup: Chair
Movement cues
- From upright sitting, look slightly upward only within an approved comfortable range.
- Stop for dizziness, nausea, or arm symptoms.
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 1 ↗
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 shoulder rolls
FoundationInstructions & precautions +
Equipment / setup: Chair
Movement cues
- Slowly roll your shoulders in small circles while keeping your neck comfortable.
- Let them settle without forceful squeezing.
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 1 ↗
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 shoulder rolls
FoundationInstructions & precautions +
Equipment / setup: Chair
Movement cues
- Stand beside support if needed and circle your shoulders gently.
- Keep the trunk quiet and breathe normally.
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. 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: WWL NHS: neck and upper back level 1 ↗
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 neck side-bend
FoundationVariationInstructions & precautions +
Equipment / setup: Chair
Movement cues
- Tilt the head just a little to either side.
- This reduced-range variation is for a therapist-selected tolerance level.
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 1 ↗
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 neck rotation
FoundationVariationInstructions & precautions +
Equipment / setup: Chair
Movement cues
- Turn the head a short distance each way while keeping the eyes level.
- This is a reduced-range rotation variation.
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 1 ↗
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 shoulder-blade retraction
FoundationInstructions & precautions +
Equipment / setup: Chair
Movement cues
- Sit comfortably and draw your shoulder blades gently toward each other.
- Release fully without thrusting the chin 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: Dynamic Health NHS: neck 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 entryStanding shoulder-blade retraction
FoundationInstructions & precautions +
Equipment / setup: Chair
Movement cues
- Stand tall, lightly bring the shoulder blades together, then relax.
- Avoid arching the 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. 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: neck 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 entryNeck flexion with relaxed shoulders
FoundationInstructions & precautions +
Equipment / setup: Chair
Movement cues
- Let your shoulders settle while lowering the chin slightly.
- Return slowly without adding hand pressure.
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: Dynamic Health NHS: neck 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 entryStanding neck rotation
FoundationVariationInstructions & precautions +
Equipment / setup: Chair
Movement cues
- Stand with support nearby and gently turn your head while the trunk stays facing forward.
- Use sitting if balance is limited.
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. 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: neck 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 entryStanding neck side-bend
FoundationVariationInstructions & precautions +
Equipment / setup: Chair
Movement cues
- With a stable stance, make a gentle ear-to-shoulder movement.
- Keep your eyes forward and avoid shoulder elevation.
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. 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: neck 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 entrySupported seated neck rotation
FoundationVariationInstructions & precautions +
Equipment / setup: Chair or bed
Movement cues
- Rest your back against a chair and rotate the head gently.
- Keep both feet down; avoid rotating the whole trunk.
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: Sheffield Teaching Hospitals: neck 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 seated chin glide
FoundationVariationInstructions & precautions +
Equipment / setup: Chair or bed
Movement cues
- With your back supported, slide your head backward a small distance.
- Relax fully between movements.
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: Sheffield Teaching Hospitals: neck 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 entryNeck movement break
FoundationInstructions & precautions +
Equipment / setup: Chair or bed
Movement cues
- Change from prolonged sitting to an upright comfortable position and gently turn the head each way.
- Do not force stiffness.
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: Sheffield Teaching Hospitals: neck 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 entryGentle shoulder elevation and release
FoundationInstructions & precautions +
Equipment / setup: Chair or bed
Movement cues
- Lift both shoulders a little, then let them settle slowly.
- Keep the jaw relaxed and avoid loading 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: Sheffield Teaching Hospitals: neck 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 neck side-bend
FoundationInstructions & precautions +
Equipment / setup: Chair or bed
Movement cues
- With your trunk supported, tilt gently to the side without using your hands.
- Stop if symptoms travel into the arm.
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: Sheffield Teaching Hospitals: neck 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 entryProne W arm lift
Advanced—clearance requiredInstructions & precautions +
Equipment / setup: Mat or light weights
Movement cues
- With forehead supported and elbows bent, gently raise the arms in a W shape.
- Keep the neck relaxed and 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: WWL NHS: advanced neck and upper 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 entryProne Y arm lift
Advanced—clearance requiredInstructions & precautions +
Equipment / setup: Mat or light weights
Movement cues
- With forehead supported, position arms diagonally overhead.
- Lift slightly without shrugging, only after shoulder and neck clearance.
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: advanced neck and upper 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 entrySmall head-lift progression
Advanced—clearance requiredInstructions & precautions +
Equipment / setup: Mat or light weights
Movement cues
- After explicit therapist instruction, gently nod and lift the head slightly from lying.
- Stop at the first loss of 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: WWL NHS: advanced neck and upper 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 entryLight resisted shoulder shrug
Advanced—clearance requiredInstructions & precautions +
Equipment / setup: Mat or light weights
Movement cues
- Using clinician-selected light resistance, raise and slowly lower the shoulders.
- Avoid neck bracing 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. 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: advanced neck and upper 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 entryProne W hold
Advanced—clearance requiredVariationInstructions & precautions +
Equipment / setup: Mat or light weights
Movement cues
- Maintain a small W-position arm lift for the prescribed time.
- Keep the forehead supported; lower before straining.
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: advanced neck and upper 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 entryShoulder flexion with quiet neck
Therapist progressionInstructions & precautions +
Equipment / setup: Wall or table
Movement cues
- Lift an unweighted arm forward within a comfortable range.
- Keep the neck relaxed and lower 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: Dynamic Health NHS: shoulder movement and strengthening ↗
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 slide
Therapist progressionInstructions & precautions +
Equipment / setup: Wall or table
Movement cues
- Slide the forearms upward on a wall only as far as comfortable.
- Avoid shrugging or arching your 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: Dynamic Health NHS: shoulder movement and strengthening ↗
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 slide with lift-off
Therapist progressionVariationInstructions & precautions +
Equipment / setup: Wall or table
Movement cues
- After mastering wall slides, lift the hands slightly away from the wall.
- Keep the neck neutral and use clinician-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. 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: Dynamic Health NHS: shoulder movement and strengthening ↗
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 entryTable slide forward
Therapist progressionInstructions & precautions +
Equipment / setup: Wall or table
Movement cues
- Sit at a table with forearms supported.
- Slide them forward by moving your trunk gently; avoid neck tension.
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: Dynamic Health NHS: shoulder movement and strengthening ↗
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 entryArm raise with weight shift
Therapist progressionVariationInstructions & precautions +
Equipment / setup: Wall or table
Movement cues
- With one foot forward and support nearby, shift weight gently while raising the arms.
- Keep neck relaxed; use only after balance clearance.
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: Dynamic Health NHS: shoulder movement and strengthening ↗
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.