Shoulder Exercises

Shoulder Extension

Shoulder extension moves the arm backwards, behind the line of the body. It is needed for reaching a back pocket, tucking in clothes and getting an arm into a sleeve, and it is often limited after shoulder injury and frozen shoulder.

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What it does

Extension combines shoulder joint movement with shoulder blade control. The exercise restores range and strengthens the back of the shoulder.

You will often see it in our programmes for shoulder and arm fractures, rotator cuff injury and shoulder arthropathy, and it features in our frozen shoulder physiotherapy programmes.

How to do it

Assisted: stand holding a stick behind your back with both hands. Lift the stick backwards away from your body.
Active: stand tall and move one arm straight back, keeping the elbow straight and the trunk still.
Resisted: anchor a band in front of you at waist height. Holding it with a straight arm, pull it back past your hip.
Return slowly.

How much

10 to 15 repetitions, 2 sets, once a day.

Common mistakes

Bending forward at the waist to make the arm look higher.
Rolling the shoulder forward at the end of the movement.

Stop and check with us if

Pain at the front of the shoulder increases after sessions.

Medical note

These instructions are general guidance, not a personal prescription. If you have a recent injury or surgery, a diagnosed condition, or symptoms such as numbness, weakness or dizziness, get assessed before starting. Stop and seek advice if pain increases sharply or you feel unwell.

Frequently asked questions

Why is reaching behind my back so hard?

It combines extension and internal rotation, both of which stiffen early in many shoulder conditions.

Can I use a towel instead of a stick?

Yes, for gentle assisted stretching.

Related treatments

Shoulder

Ready to feel better?

Book an assessment at our Indirapuram clinic or ask for a home visit. Call +91-9999973681 or send a WhatsApp message and we will confirm your slot.