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Back

Behind-the-Back Assisted Internal-Rotation Slide

BeginnerMobilityTier T1

Stand tall and reach both arms behind your back. Hold the hand of the working arm with your other hand and slide it up your back as far as is comfortable.

Targets: Shoulder
Muscles: Subscapularis

Stop if

Pain lasting longer than three weeks may not go away without treatment. See a GP if there is little or no improvement in pain or movement at two to three weeks after an injury.

  • 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

Home Options

  • towel

Dosage

2

Sets

10

Reps / Time

30 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Complete the assisted exercises 3 to 5 times per day, repeating this slide up to 10 times each time, as your shoulder gets better.
  • A warm wheat pack or ice pack, wrapped in a towel and used for 10 to 15 minutes daily, may help reduce shoulder pain. It is not specific to this exercise.
  1. A woman standing with her back toward the camera, both arms reaching behind her back, her left hand gripping her right hand low near the small of her back.

    Step 1 of 3

    Stand tall and reach both arms behind your back. Hold the hand of your affected arm with your other hand, low on your back.

  2. The same woman standing with her back toward the camera, her left hand having slid her right hand higher up her back, toward her lower shoulder blade.

    Step 2 of 3

    Using your other hand's grip, slide your affected hand up your back as far as is comfortable.

  3. A woman standing with her back toward the camera, both arms reaching behind her back, her left hand gripping her right hand low near the small of her back.

    Step 3 of 3

    Stand tall and reach both arms behind your back. Hold the hand of your affected arm with your other hand, low on your back.

Breathing

  • Breathe normally.

Safety Information

Start the assisted exercises, including this one, as your shoulder gets better. This is a later-stage exercise, not a first-stage one. It is important to keep the elbow, wrist and fingers moving regularly when the shoulder is injured or painful, as all these joints can become stiff if the arm is not used normally. Pain lasting longer than three weeks may not go away without treatment. Visit a GP if there is little or no improvement in pain or movement at two to three weeks after an injury. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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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.