Floor Angel

Chest, Back, ShouldersBodyweight

Shoulder mobility exercise that opens up the chest and releases built-up upper-body tension.

How to do it

1Lie on your back with knees bent, feet flat, and press your lower back into the floor.

2Bend your elbows to 90 degrees and rest your arms on the floor at your sides.

3Slowly slide your arms overhead along the floor.

4Smoothly slide your arms back down to the starting position along the floor.

Common mistakes

Lifting your forearms or hands off the floor, reducing shoulder mobilization.

Arching your lower back as arms move overhead, taking tension off the shoulders.

Moving too fast instead of keeping a smooth, controlled tempo.

Breathing

Exhale smoothly as you slide your arms overhead, and inhale on the way back down.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.