If you have been told that you have a rounded upper back, then these are some exercises that can help restore a more natural upper back position and range of movement. It takes many years ( sometimes decades) for people’s backs to round in this way, so improvement is usually slow and minor, but often even minor changes can help alleviate problems.

If you have rounded shoulders, then these are two exercises which can help address the problem. Modern living (phones, computers etc..) has a habit of leading to a rounded shoulder position where the muscles at the front of the chest can become tight and the muscles at the back of the chest can become weak.

Here at Osteo Studio, we aim to help our clients help themselves with their pain. One of the best ways to do this is to engage in exercises as well as Osteopathic treatments. If you have a ‘forward head’ position, then these are two exercises which can help correct your posture.

Here at Osteo Studio, we aim to help our clients help themselves with their pain. One of the best ways to do this is to engage in exercises as well as Osteopathic treatments. If you are a patient that has been told by me that you need to strengthen your lower back muscles, then this is a short video covering the famous ‘Bird-Dog’ exercise is an excellent, at-home way of building up some muscle and stability in your lower back.

For patients who have reduced movement in their shoulder blades, this is an excellent exercise which describes a way to restore the strength and mobility in your scapulo-thoracic joint.

Here at Osteo Studio, we aim to help our clients help themselves with their pain. One of the best ways to do this is to engage in exercises as well as Osteopathic treatments.

For those patients who have a scoliosis problem, this is an excellent video which describes a few different exercises which can help to restore movement, strength and alignment in their spines.

The exercises are also great for people without a scoliosis problem who are looking to improve their general spinal mobility.

Here are 8 exercises which you can do at home for free without any equipment which are good for alleviating back pain, strengthening your back muscles and increasing your spinal flexibility.