Shoulder flexor and extensor exercise

Picture of the shoulder flexor and extensor exercise

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

  • Push forward (Flex): Stand facing a wall or doorjamb, about 6 in. (15.2 cm) 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 (you 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.

Last Updated: January 7, 2010

Author: Shannon Erstad, MBA/MPH

Medical Review: William M. Green, MD - Emergency Medicine & Patrick J. McMahon, MD - Orthopedic Surgery

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