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Top 4 Exercises to Increase Shoulder Mobility

February 9, 2026 by Kaushal Bhuta

If your shoulders feel tight, weak, or restricted, you’re not alone. Poor posture, desk work, and repetitive activity limit natural shoulder movement over time. The right shoulder exercise routine can restore mobility, reduce pain, and help you move with confidence again — whether you’re working, training, or simply reaching overhead.

Most people think stretching harder is the answer. Others avoid moving their shoulders because they fear pain or injury. Both approaches can backfire. Overstretching unstable joints or staying still actually reduces mobility and increases stiffness. Your shoulders need controlled, guided movement — not force or fear.

Healthy shoulders rely on a balance of flexibility, strength, and joint control. Research and clinical practice show that consistent, low-load mobility work improves circulation, joint lubrication, and neuromuscular control. Instead of aggressive stretching, effective shoulder exercise focuses on restoring natural motion patterns that support long-term shoulder movement and function.

Top 4 mobility exercises

Try these daily, pain-free movements:

Pendulum Swings – Relax the arm and gently circle to loosen the joint.
Wall Angels – Improve posture and overhead mobility against a wall.
Cross-Body Shoulder Stretch – Reduce tightness in the back of the shoulder.
Band External Rotations – Strengthen stabilisers for smoother movement.

Move slowly, breathe, and stop if sharp pain appears.

Why this matters

Consistent mobility work protects your shoulders from injury, improves posture, and keeps everyday activities comfortable. Small daily changes create long-term shoulder health.

If shoulder stiffness or pain is limiting you, get expert guidance. Book an appointment with Necks Backs Sports today and receive a personalised plan to improve your shoulder movement safely and effectively.

Time For A Tune Up?

January 6, 2026 by fu8AgJDK66

It’s not uncommon to hear from patients that haven’t seen us in 6 months or longer, their problem or pain complaint having returned. How frustrating, right?

Sadly, I’ve been there and believe me, I get it. The reality of many of the problems we treat, is that they simply come back. It isn’t because you’ve done something wrong or that you’re neglectful or silly. Problems like lower-back pain and neck pain, are highly recurrent problems by nature. They always occur due to a combination of risk factors, many of which are unavoidable. These include, our jobs, sitting, stress, sleep, and even our genetics.

If you experience your problem return after a period of time, you aren’t broken, you haven’t done anything wrong, and there is nothing to be ashamed of. However, this is precisely what we are trained to help with. Accurate diagnosis, excellent treatment and simple exercise can alleviate most issues surprisingly fast. If you have been a regular patient before, the chances are that you just need a little tune-up to get you back in shape! Progress is exciting, and it’s always a great feeling to know you’re on the right track in your health journey.

If you think this might be you, then perhaps it’s time for a closer look. Reach out to our team and find out how we can help you today!

Stay healthy,

Dr Jacob Augimeri

That Feels So Much Better

January 6, 2026 by fu8AgJDK66

“Geez that feels so much better!”

These were my exact words just yesterday, after having a colleague perform my adjustment. As therapists, we often get carried away explaining why treatment is so important, only to miss one of the most important reasons:

It just feels better

Pain is one of the body’s most urgent reminders that something is wrong. But there are so many other signals that indicate that your body needs care. When I ask my patients what they enjoy most about treatment, their answers can be surprising. Many report the pain relief, greater confidence in their sport, enjoyment of their hobbies, improved sleep, and the list goes on. Funnily enough however, the most common answer seems to be: “I just feel better”

And I think that says it all.

Would you like to feel better? Are you unsure if you have a really problem? Take our quiz and let’s find out how to take you from Pain to Peak Performance.

See you soon,

Dr Jacob Augimeri

The Deadly Comfort of the Couch: Why Your Sofa May Be Slowly Killing You

July 31, 2025 by Kaushal Bhuta

At the end of a long day, most of us gravitate towards the sofa — our trusted place of rest. Whether it’s for a quick unwind or a full evening of binge-watching, we settle into our favourite spot, often in the same slouched position night after night. It feels harmless — even deserved. But according to a growing body of research, this seemingly innocent habit could be doing serious harm to our health.

Research has revealed a strong link between extended sitting and chronic illness. People who spend long hours seated — even those who exercise regularly — face a 91% higher risk of developing type 2 diabetes, a 24% greater risk of colon cancer, and a 14% increased risk of cardiovascular disease. In short, sitting too much can silently undermine the benefits of an otherwise active lifestyle.

Beyond internal health, our bodies are physically feeling the effects too. A recent poll by the Sofa Club found that 75% of Brits experience pain or discomfort likely caused by the way they sit. Experts say the issue isn’t just poor posture, but sustained posture. “You can sit in almost any position,” says physiotherapist Sam Bowden, “as long as you don’t do it for ages.” Long periods in the same slouched or reclined position led to uneven pressure on the spine, straining muscles, ligaments, and discs, which contributes to chronic neck and back pain.

Circulation also takes a hit. Sitting too long, particularly in awkward positions, can reduce blood flow, increasing the risk of vein problems and further exacerbating discomfort.

The takeaway? Your body is designed to move — not mould to a sofa. Switching positions, taking regular breaks, and simply standing up more often can go a long way toward protecting your long-term health. So next time the couch calls, maybe answer — but don’t stay too long.

By: Dr. Sayali Abhyankar (Chiropractor)

Shoulder Pain Holding You Back? 5 Easy Fixes You Can Do at Home!

July 31, 2025 by fu8AgJDK66

Shoulder pain is one of the most common complaints in both active and desk-bound people. Whether it’s from poor posture, overuse at the gym, or simply sleeping wrong, that nagging ache can make everyday tasks feel impossible. The good news? A few simple exercises can help reduce pain, restore mobility, and get your shoulder moving the way it should.

Pendulum Swings
Stand next to a table, place one hand on it for support, and let the other arm dangle. Gently swing your arm in small circles or back and forth. Do this for 1–2 minutes. It helps reduce stiffness and increase circulation.
Wall Walks
Face a wall and “walk” your fingers up slowly, keeping your shoulder relaxed. Walk them as high as is comfortable, then walk them back down. Repeat 5–10 times to gently increase range of motion.
Doorway Stretch
Stand in a doorway, place your arms on the frame, and gently lean forward until you feel a stretch across your chest and shoulders. Hold for 20–30 seconds. Great for posture and opening up tight front shoulder muscles.
Shoulder Blade Squeezes
Sit or stand with your arms by your side. Squeeze your shoulder blades together (like you’re trying to hold a pencil between them), hold for 5 seconds, then release. Do 2 sets of 10. This improves shoulder stability.
Sleeper Stretch
Lie on your side with the painful shoulder down. With your arm bent at 90 degrees, use your top hand to gently press the forearm of your bottom arm toward the bed or floor. Hold for 20 seconds. Helps relieve tightness in the back of the shoulder.

These moves are gentle but effective—especially when done consistently. If your pain sticks around or limits your daily activities, it might be time to check in with your physio or chiropractor for a more tailored plan.

Don’t let shoulder pain sideline you—move smart, stay strong! 🏋️‍♀️🛠️

Neck Pain? Try These 5 Exercises to Reduce you Pain

July 31, 2025 by fu8AgJDK66

If you’re constantly battling neck pain, you’re not alone. Long hours at a desk, poor posture, and screen time overload can all lead to a stiff, achy neck. But before you rush off to your chiropractor, try these five simple exercises to ease the tension and strengthen your neck:

Chin Tucks
Perfect for tech neck! Sit or stand tall, gently draw your chin back (like you’re giving yourself a double chin), and hold for 5 seconds. Repeat 10 times to help reset your posture.
Upper Trapezius Stretch
Drop your right ear toward your right shoulder. Gently place your right hand on top of your head to deepen the stretch. Hold for 20 seconds, switch sides. This targets those tight muscles at the sides of your neck.
Shoulder Blade Squeezes
Pull your shoulder blades back and down, like you’re trying to hold a pencil between them. Hold for 5 seconds. Do 2 sets of 10. Strong shoulders support a pain-free neck.
Levator Scapulae Stretch
Turn your head 45 degrees to the left, then tuck your chin toward your chest. Gently use your left hand to add pressure. Hold for 20 seconds. Repeat on the right. This relieves the deep, nagging tension.
Wall Angels
Stand with your back and arms flat against a wall, elbows bent at 90 degrees. Slowly raise and lower your arms like making a snow angel. Do 10 reps to improve mobility and posture.

These exercises can help reduce neck pain and build strength so you can rely less on regular treatments. But if your pain persists, it’s worth checking in with a chiropractor to rule out anything more serious.

Your neck deserves better than a life of scrolling slump—get moving! 🌀💪