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Shoulder Flexor and Extensor Exercises

These are isometric exercises. That means you contract your muscles without actually moving.

Push forward (flex): Stand facing a wall or door jamb, about 15 cm (6 in.) or less back. Hold your affected arm against your body. Make a closed fist with your thumb on top and gently push your hand forward into the wall with about 25% to 50% of your strength. Don't let your body move backward as you push. Hold for 5 seconds. Repeat 8 to 12 times.
Push backward (extend): Stand with your back flat against a wall. Your upper arm should be against the wall, with your elbow bent 90 degrees (your hand straight ahead). Push your elbow gently back against the wall with about 25% to 50% of your strength. Don't let your body move forward as you push. Hold for 5 seconds. Repeat 8 to 12 times.

By	Healthwise Staff
Primary Medical Reviewer	William H. Blahd, Jr., MD, FACEP - Emergency Medicine
Primary Medical Reviewer	Brian D. O'Brien, MD - Internal Medicine
Specialist Medical Reviewer	Timothy Bhattacharyya, MD
Last Revised	January 18, 2012

Last Revised: January 18, 2012

Author: Healthwise Staff

Medical Review: William H. Blahd, Jr., MD, FACEP - Emergency Medicine & Brian D. O'Brien, MD - Internal Medicine & Timothy Bhattacharyya, MD

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