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Exercise handout — move better, feel better.

Back

Chest and Front-of-Shoulder Stretch

BeginnerstretchTier T2

Stand tall holding a stick with a wide overhand grip in front of the hips. Raise the straight arms and arc the stick behind the back, hold briefly, then reverse.

Targets: Shoulder

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

Dosage

1

Sets

30 sec

Reps / Time

15 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand tall holding the stick with a wide overhand grip in front of your hips.
  • Keep the arms straight.
  1. She stands tall holding the stick horizontally in front of her hips: both hands on a wide overhand grip well outside her shoulders, arms straight down; her trunk is tall and her gaze forward.

    Step 1 of 5

    Stand tall holding the stick with a wide overhand grip in front of the hips.

  2. She raises the stick straight up to overhead: arms locked, the stick horizontal above her head; her trunk stays tall without arching.

    Step 2 of 5

    Raise the straight arms up overhead.

  3. She has carried the stick up and over to behind her back: arms still straight, the stick horizontal behind her hips; her shoulders are fully rotated through the arc and her trunk stays tall.

    Step 3 of 5

    Arc the stick completely behind the back and hold the deepest point briefly.

  4. She reverses the arc: the stick rising back overhead on its way forward, arms still straight; her trunk stays tall through the controlled return.

    Step 4 of 5

    Slowly reverse the arc back to the front.

  5. She stands tall holding the stick horizontally in front of her hips: both hands on a wide overhand grip well outside her shoulders, arms straight down; her trunk is tall and her gaze forward.

    Step 5 of 5

    Stand tall holding the stick with a wide overhand grip in front of the hips.

Safety Information

Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. The arc is slow with straight arms and a wide grip; do not force the range. 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.