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Supine Hands-Behind-Head Elbow Drop-Out Stretch

BeginnerstretchTier T1

You lie on your back on a mat with your knees bent and feet flat, and place both hands behind your head. Then you let both elbows fall outward toward the mat and hold. You may feel an ache or stretch.

Targets: Shoulder

Stop if

If severe pain continues, reduce how often or how forcefully the exercise is done, or discontinue it and see your physiotherapist or doctor.

Also stop if you notice
Severe pain lasting more than 30 minutes.
  • 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

  • backpack or water bottles

Dosage

1

Sets

30 sec

Reps / Time

15 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Lie on a mat with your knees bent and your feet flat, in a space clear enough to let both elbows drop out to the sides.
  • You may find this exercise easier after a hot shower or bath, or using a hot water bottle; some people prefer an ice pack, particularly after surgery.
  1. A woman lying on her back on a mat with her knees bent, both hands laced behind her head and both elbows pointing straight up toward the ceiling.

    Step 1 of 3

    Lying on your back with your knees bent and feet flat, place both hands behind your neck or head with your elbows pointing toward the ceiling.

  2. The same woman lying on her back with both hands still behind her head, both elbows now dropped outward and down toward the mat on either side of her head.

    Step 2 of 3

    Let both elbows fall outward and fold down toward the mat, and hold.

  3. A woman lying on her back on a mat with her knees bent, both hands laced behind her head and both elbows pointing straight up toward the ceiling.

    Step 3 of 3

    Lying on your back with your knees bent and feet flat, place both hands behind your neck or head with your elbows pointing toward the ceiling.

What you should feel

An aching or stretching sensation.

Breathing

  • Breathe normally.

Safety Information

It is normal to feel aching or stretching sensations doing these exercises, but severe and lasting pain (for example more than 30 minutes) is not recommended; reduce the exercise by doing it less often or less forcefully, or stop and see your physiotherapist or doctor if severe pain continues. Short frequent sessions (for example 5-10 minutes, 4 times a day) are recommended after a dilatation or surgery rather than one long session, gradually increasing the repetitions; without recent surgery or dilatation, doing the exercise regularly 1-2 times a day is recommended. The exercise may be easier after a hot shower or bath, using a hot water bottle, or taking pain killers half an hour before starting; some people find ice packs better than heat, particularly after surgery. 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.