Please make sure you have read through the important information about upper back pain on the previous page before proceeding.
Here are some beginner exercises to help you get your upper back moving better. You may need to build these exercises up gradually.
You may be uncomfortable when you start doing these exercises - make sure the level of discomfort feels acceptable to you and that it doesn't take too long to settle once you are finished.
The exercises should get easier the more consistently you manage to practice them and this may allow you to progress to more difficult exercises.
These are self help exercises:
Click here for information about how to select the level at which to exercise.