Shoulder Flexion

What it does

Restoring overhead reach is a key goal after most shoulder problems. Flexion exercises rebuild range first, then the strength to control the arm at height.

It is a regular part of rehab plans for rotator cuff injury, shoulder and arm fractures and shoulder dislocation, and it features in our frozen shoulder physiotherapy programmes.

How to do it

1. Assisted: lie on your back holding a stick with both hands. Use the good arm to help lift the stick overhead as far as comfortable.
2. Active: standing or lying, raise the arm forward with the thumb pointing up. Go as high as you can control without shrugging.
3. Resisted: hold a light weight or loop a band under your foot and lift forward to shoulder height.
4. Lower slowly each time.

How much

10 to 15 repetitions, 2 sets, once or twice a day. Stay at each stage until it's comfortable before progressing.

Common mistakes

• Hitching the shoulder up towards the ear.
• Arching the back to get the arm higher.
• Progressing to weights before full active range is controlled.

Stop and check with us if

• You feel sharp pinching at the top of the shoulder that doesn't ease.

Frequently asked questions