Extension shoulder mobilisation

Purpose of the exercise

Aims to improve mobility of the shoulder joint in extension direction. Supports optimal cooperation between shoulder and shoulder blade and contributes to freedom of movement in pushing, pulling and backward arm movements. May help reduce stiffness at the front of the shoulder.

Supplies

• Flat surface

• Possibly stick, towel or elastic for guided movement

• Sufficient space behind the body

Starting position

1. Stand upright or sit upright

2. Hull straight and core slightly taut

3. Shoulders low and relaxed

4. Arms along the body

5. Look straight ahead

Implementation

1. Move one or both arms backwards in a controlled manner

2. Keep elbow extended or slightly bent

3. Pull the shoulder blade back and down slightly

4. Move to a comfortable end position

5. Hold briefly without forcing

6. Return the arm slowly and in a controlled manner

7. Move fluidly and without trunk rotation

Points of interest

✓ Move calmly and in a controlled manner
✓ Keep shoulders low and relaxed
✓ Avoid hollowing the lower back
✓ Move within a pain-free range
✓ Breathe gently with the movement

✗ Forcing the movement
✗ Excessive lower back extension
✗ Shoulders raised towards ears
✗ Compensation by moving torso forward
✗ Ignoring pain in shoulder or neck

When this exercise?

Extension shoulder mobilisation is used to improve the range of motion of the shoulder joint, especially when there is stiffness at the front of the shoulder or limited extension mobility. The exercise is suitable within rehabilitation, warm-up and recovery training, and can help improve movement quality in daily and sporting activities.

In addition, this mobilisation is relevant for athletes who do a lot of pushing or pulling movements and for people with a hunched posture due to prolonged sitting. Due to its low-impact nature, the exercise can be applied in different phases of training and recovery. Application and build-up should always take place in consultation with a physiotherapist or other qualified professional to ensure that the exercise is safe and tailored to individual load capacity, symptoms and recovery status.