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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.
By Healthwise Staff
William H. Blahd, Jr., MD, FACEP - Emergency Medicine
Timothy Bhattacharyya, MD
Last Revised October 7, 2013

Last Revised: October 7, 2013

Author: Healthwise Staff

Medical Review: William H. Blahd, Jr., MD, FACEP - Emergency Medicine & Timothy Bhattacharyya, MD

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