Shoulder Flexor and Extensor Exercises

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 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 (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.

Current as of: March 2, 2020

Author: Healthwise Staff
Medical Review:
William H. Blahd Jr. MD, FACEP - Emergency Medicine
Adam Husney MD - Family Medicine
Kathleen Romito MD - Family Medicine
Timothy Bhattacharyya MD - Orthopaedic Surgery, Orthopaedic Trauma