ClapMove · clapmove.com
Exercise handout — move better, feel better.
Reach Behind Back Switches
Try to touch your hands behind your back, then switch arm positions. Good for internal and external rotation.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
none
Home Options
- bodyweight
No equipment? Try: Use a towel to bridge the gap
Dosage
2
Sets
5
Reps / Time
20 sec
Rest
5-10 second holds each side
Tempo
Step-by-Step Guide
Set up
- Stand tall with good posture
- You may not be able to touch hands - that's okay
No image for this step. Follow the written instruction.
Step 1 of 5
Reach one arm up and over your shoulder
No image for this step. Follow the written instruction.
Step 2 of 5
Reach the other arm behind your low back
No image for this step. Follow the written instruction.
Step 3 of 5
Try to bring your hands toward each other
No image for this step. Follow the written instruction.
Step 4 of 5
Hold for 5-10 seconds
No image for this step. Follow the written instruction.
Step 5 of 5
Switch arm positions and repeat
Breathing
- Breathe normally
- Don't hold your breath while reaching
Form Cues
- Keep standing tall
- Don't arch your back
- Go only as far as comfortable
- Both sides will feel different
Common Mistakes to Avoid
- Arching the back
- Forcing hands to touch
- Holding breath
- Leaning to one side
Safety Information
Don't force it. Many people have tight shoulders.
Progressions
Try to bring hands closer together over time
Regressions
Use a towel to help hands meet
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.