Mo: Posture & Back Pain Relief

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Floor angel exercise for upper back and posture

A floor angel is a wall angel done lying down. You lie on your back with your knees bent, place your arms in a goalpost shape and slowly slide them overhead and back, a bit like making a snow angel. The floor supports your back and head, so many people find it easier to relax into than the standing version. In the Mo app it is 8 slow reps and takes about 50 seconds.

It is a simple mobility drill for the upper back and shoulders, not a proven fix for posture on its own. Guidance on back pain generally recommends staying active and moving regularly, and a short daily routine is one easy way to do that.

How to do it

1. Lie on your back with your knees bent and feet flat.
2. Place your arms on the floor in a goalpost shape, elbows bent 90 degrees.
3. Slide your arms overhead and back down, keeping them close to the floor.

Dose: about 8 reps, slow and controlled.

Tip: Only go as far overhead as your arms stay close to the floor.

Common mistakes

• Arching your lower back off the floor as the arms go up. Keep your ribs down and your back relaxed.
• Forcing the arms overhead when they start to lift away from the floor. Stop there and slide back down.
• Shrugging your shoulders toward your ears. Keep them soft and away from your ears.
• Rushing or holding your breath. Slow and smooth is the point.

Easier options

• Make the slide smaller and stay in the range where your arms keep contact.
• Place a thin folded towel under your head if your chin pokes up.
• Do 3 to 4 reps, rest, then repeat.
• Start with the shoulder blade squeeze if raising your arms is uncomfortable.

This matches the Floor Angel exercise in the Mo app. Prefer standing? See wall angels.

When to stop and see a professional

Stop and speak to a doctor or physiotherapist if you notice:

• numbness, tingling or weakness in an arm or hand
• pain that spreads down an arm
• pain that started after an accident, fall or other injury
• chest pain or shortness of breath (seek emergency care)
• pain that keeps getting worse, wakes you at night, or comes with fever or unexplained weight loss

If lifting your arms overhead causes sharp or pinching pain in a shoulder, keep the movement smaller or stop, and ask a professional.

Related guides

• Wall angels
• Open book stretch
• Prone Y and T raise
• Shoulder blade squeeze
• Doorway chest stretch
• Mo: Posture & Back Pain Relief app

Sources

• NHS: Back pain
• WHO fact sheet: Musculoskeletal health