Flexibility: "Behind Back Reach & Hold"

OBJECTIVE: Open up shoulders.

1. Reach back & over with one arm while the other arm comes back & up under arm pit. For optimal shoulder function, you should be able to touch the fingertips of both hands against each other. 

2. Perform reach both ways—right over top then left over top.  While you should be “equal” on both sides, most people are tighter on one side.

3. Hold stretch 20-30 seconds.

Tips: Depending on how mobile your shoulders are you might have difficulty even reaching behind body let along "touching" fingers together.  If you can't touch just do your best to get as close as possible.  Ideally you can hook fingertips together as you pull arms gently together.

• This one is a real wake up call.  Remember, for "optimal" movement of shoulders, you should be able to touch fingers together in both positions.  Very few people can do this from my experience--myself included when I began functional training a few years ago.  Now I can touch as long as I keep up with my mobility exercises.  If I tighten up and can't touch on both sides, I go back to the mobility exercises for a few days until I open up again.
• Flexibility Exercise Handout (Directions)
• Flexibility Exercise Handout (Organizer List Only)

*Note: This exercise is intended for "normal healthy" individuals.  If you have an injury, or abnormal pain is present,
see your physician or a certified physical therapist before continuing your exercises. 

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(Updated 5-30-05)

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