Flexion shoulder mobilisation

Purpose of the exercise

Aims to improve mobility of the shoulder joint in flexion direction. Supports optimal cooperation between shoulder and shoulder blade (scapulohumeral rhythm). Contributes to reducing stiffness and improving movement quality in overhead activities.

Supplies

• Flat surface

• Possibly stick, towel or elastic for guided movement

• Sufficient space to fully move the arms

Starting position

1. Stand upright or supine

2. Hull straight and core slightly taut

3. Shoulders relaxed and low

4. Arms next to body

5. Gaze straight ahead (when standing)

Implementation

1. Move one or both arms forward and up in a controlled manner

2. Bring the arm direction above the head

3. Keep shoulder blade moving along in a controlled way

4. Move to a comfortable end position

5. Hold briefly without forcing

6. Lower the arm slowly and in a controlled manner

7. Move fluidly and without compensations

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
✗ Jerky implementation
✗ Ignoring pain in shoulder or neck

When this exercise?

Flexion shoulder mobilisation is used to improve the mobility of the shoulder joint, for example in cases of stiffness, limited mobility or after a period of immobilisation. The exercise is suitable within rehabilitation, warm-up and recovery training, and can help perform overhead movements more smoothly and in a more controlled manner.

In addition, this mobilisation is valuable for athletes who perform a lot of overhead movements, such as in throwing or racket sports. 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.