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Exercise handout — move better, feel better.
Supine Shoulder Flexion with Neck Focus
Raise arms overhead while lying down, focusing on keeping neck neutral. Combines shoulder mobility with neck awareness.
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
none
Home Options
- bodyweight
Dosage
2
Sets
10
Reps / Time
30 sec
Rest
3 up / 3 down
Tempo
Step-by-Step Guide
Set up
- Lie on back with knees bent
- Arms resting at sides
- Neck relaxed on floor
No image for this step. Follow the written instruction.
Step 1 of 5
Slowly raise both arms toward ceiling then overhead
No image for this step. Follow the written instruction.
Step 2 of 5
Keep your lower back and neck on the floor
No image for this step. Follow the written instruction.
Step 3 of 5
Go only as far as you can while maintaining contact
No image for this step. Follow the written instruction.
Step 4 of 5
Lower arms slowly back to sides
No image for this step. Follow the written instruction.
Step 5 of 5
Repeat for prescribed reps
Breathing
- Exhale as arms rise
- Inhale on return
Form Cues
- Neck stays on floor
- Back stays flat
- Slow controlled movement
- Breathe normally
Common Mistakes to Avoid
- Arching back to reach overhead
- Neck lifting off floor
- Moving too fast
- Forcing range
Safety Information
Stop if shoulder pain. Maintain neck contact.
Progressions
Add light weight. Pause at top.
Regressions
Smaller range. Hands don't need to touch floor.
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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.