Floor Angels Exercise

The floor angels exercise is a mobility and strengthening movement designed to enhance shoulder health, improve posture, and build upper back strength. During the exercise, the shoulders are fully contracted and then allowed to relax. This process of contracting and relaxing the muscles is an effective way to release tension caused by stress, making floor angels an excellent choice for both stress relief and improving shoulder and upper back strength and mobility.

Purpose: To improve shoulder mobility, strengthen the upper back, and enhance posture.

Target Areas: Deltoids, trapezius, rhomboids, and rotator cuff muscles

Instructions:

1. Lie on the floor or on a bed with your arms at your sides in a "t-post" position.

2. Push your elbows into the floor and pinch your shoulder blades, then pull your arms a few inches further over your head, as comfortable for your range of motion.

3. Hold for a few seconds, and then slowly lower your arms back to the starting position. Allow your back to relax onto the floor for a few seconds, and then repeat.

4. Perform 3–5 repetitions for 1 set.

Tips:

• Avoid arching your back or shrugging your shoulders during the movement. 

• Move slowly and with control. 

Who Should Do Floor Angels?

The Floor Angels exercise is great for improving shoulder mobility, strengthening the upper back, and promoting better posture. It is ideal for:

• Desk Workers & Sedentary Individuals: Helps counteract forward-rounded shoulders and poor posture from prolonged sitting.

• Athletes: Beneficial for swimmers, weightlifters, and overhead athletes who need strong and mobile shoulders.

• Individuals with Shoulder Stiffness or Mild Discomfort: Helps restore range of motion and improve scapular control.

• People Recovering from Postural Imbalances: Strengthens the lower traps and rhomboids, reducing excessive reliance on the upper traps.

• Beginners & Those Looking for Low-Impact Shoulder Mobility Work: A safe and accessible exercise for improving movement patterns.

Who Should Avoid or Modify Floor Angels?

While generally safe, some individuals may need to modify or avoid the exercise:

• Those with Shoulder Impingement or Rotator Cuff Injuries: Raising the arms overhead may cause pain or aggravate injuries—modifications or alternative exercises may be necessary.

• People with Severe Upper Back Stiffness: If the thoracic spine lacks mobility, forcing the movement may lead to compensation and strain.

• Individuals with a Recent Shoulder Surgery or Injury: Anyone recovering from shoulder surgery should consult a healthcare provider before attempting floor angels.

• People with Lower Back Pain or Instability: If maintaining a neutral spine is difficult, placing a pillow under the lower back or doing the exercise against a wall may help.

• Anyone Experiencing Pain During the Movement: If discomfort arises, the range of motion should be reduced, or an alternative exercise should be considered.