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Hand behind back sustained stretch is a gentle shoulder mobility exercise that helps improve the ability to move the arm behind the body. It primarily stretches the muscles at the front of the shoulder and chest, while encouraging movement of the shoulder joint into internal rotation and extension. This exercise is commonly prescribed to improve shoulder flexibility, reduce stiffness, and assist with restoring everyday movements such as reaching behind your back to tuck in a shirt or fasten clothing.

  • Stand or sit upright with your shoulders relaxed.
  • Place the affected hand behind your back, reaching as far up your spine as is comfortable.
  • If instructed by your physiotherapist, use your opposite hand or a towel to gently assist the arm further up your back until you feel a comfortable stretch.
  • Keep your chest lifted and avoid rounding your shoulders forward.
  • Maintain a gentle stretch without forcing the movement or pushing into pain.
  • Breathe normally and keep your neck relaxed throughout the stretch.
  • Hold as prescribed by your physiotherapist.