This blog post contains exercises, stretches and strategies to increase the amount of extension in the shoulder.
Shoulder Extension is the movement where the upper arm bone (Humerus) moves directly backwards within the shoulder socket.
In This Blog Post:
- Why Is Shoulder Extension Important?
- What Causes Restriction?
- Range Of Motion Measurement
- Exercises To Increase Shoulder Extension
Why Is Shoulder Extension Important?
Having the full amount of shoulder extension is part of having a healthy and functioning shoulder.

If there is a limited amount of extension available in the shoulder joint, this tends to cause the shoulder blade to “dump forwards” (also known as an anterior tilt of scapula) as the arm moves backwards.
This occurs with movements such as:
- Typing on a keyboard if elbows are pulled backwards
- Reaching behind
- Arm swinging backwards whilst walking/running
- Push ups/Dips
In my opinion: This sub-optimal position of the shoulder blade tends to place more pressure on the neck and shoulder structures. Is this always problematic? No – But it may be associated with issues regarding the neck and shoulder.
What Causes Lack Of Shoulder Extension?
The following factors which limit shoulder extension will be addressed in the exercise section of this blog post.
a) Tight Muscles
The main muscles that limit the amount of shoulder extension are the muscles located at the front of the shoulder region.
Muscles Included:
- Pectoralis Major
- Biceps Brachii
- Anterior Deltoid
- Coracobrachialis
b) Weak Shoulder Extensor Muscles
The muscles at the back of the shoulder are responsible for bringing the shoulder into extension.
Muscles Included:
- Latissimus Dorsi
- Teres Major
- Posterior Deltoid
- Long Head of Triceps
Any weakness (and/or injury) in these muscles may limit the amount of extension in the shoulder.
c) Shoulder Capsule Tightness
The capsule is a soft tissue structure that wraps around the shoulder joint.
If there is significant tightness in the capsule, this can lead to joint stiffness and a reduction in the amount of extension in the shoulder.
d) Lack of Shoulder Internal Rotation
As the shoulder extends directly backwards, the shoulder joint will also require a degree of internal rotation as well.
Limited internal rotation in the shoulder may result in a reduction in shoulder extension.
How To Measure Shoulder Extension
Try out these quick test to measure the amount of extension in your shoulder.
a) Shoulder Extension Test
(You will need a helper for this test.)

Instructions:
- Lie down on your stomach with your arms by your side.
- Instruct your helper to place one hand on the back of your shoulder blade and the other underneath your wrist.
- The instructor will then stabilize the shoulder blade as they lift your arm up as high as possible.
- Make sure that the torso does not move during this test.
- Measure the angle of the arm to the horizontal starting position.
Exercises To Increase Shoulder Extension
STEP 1: Releases
STEP 2: Joint Mobilization
STEP 3: Stretches
STEP 4: Increase Internal Rotation
STEP 5: Activation
STEP 6: Shoulder Extension Exercises
STEP 7: Eccentric Exercises
STEP 8: Lower Trapezius Activation
1. Releases
Releasing the tight muscles located at the front of the shoulder can help unlock more extension in the shoulder.
a) Chest
(Muscles Targeted: Pectoralis Major)

Instructions:
- Stand in front of a wall.
- Place a massage ball between your chest region and the wall.
- Lean an appropriate amount of your body weight onto the massage ball.
- Aim to cover the entire chest region.
- Continue for 2 minutes.
b) Front Shoulder
(Muscles Targeted: Anterior Deltoid, Long Head Of Biceps Tendon)

Instructions:
- Keep the arm completely relaxed throughout this exercise.
- Use the finger tips of your other arm to firmly press into the front region of the shoulder.
- Perform circular motions in this region.
- Continue for 1 minute.
c) Upper Arm
(Muscle Targeted: Coracobrachialis, Biceps Brachii)

Instructions:
- Keep the arm completely relaxed throughout this exercise.
- Pinch and massage the muscle belly of the biceps.
- Aim to cover the entire muscle.
- Continue for 1 minute.
2. Joint mobilization
The following exercises are designed to help loosen up a tight shoulder joint.
If the joint remains tight and compressed, this may limit the amount of extension available in the shoulder.
a) Shoulder Traction

Instructions:
- Anchor a strong resistance band underneath your foot.
- Hold onto the end of the resistance band with your hand.
- Keep your shoulder and arm as relaxed as possible to allow the resistance band to pull your arm downwards.
- Lean away from the band.
- Aim to feel a pulling sensation in your shoulder.
- Apply more tension to the band if you would like to increase the stretch.
- Hold for 30 seconds.
b) Band Distraction (Back Of Shoulder)

Instructions:
- Tie a resistance band onto a stationary object at shoulder height.
- Lightly hold onto the band.
- Move away from the anchor point to create tension in the resistance band.
- Allow the band to pull your arm across your body.
- Place your other hand on the back of the elbow.
- Pull the arm further across the body.
- Turn your body slightly away from the anchor point.
- Keep the arm/shoulder that is being stretched completely relaxed.
- Aim to feel a firm stretch in the back of the shoulder.
- Hold for 30 seconds.
3. Stretches
The following exercises are aimed at stretch the tight muscles at the front of the shoulder which may be limiting shoulder extension.
a) Front Shoulder Stretch (Gentle)
(Muscles Targeted: Anterior Deltoid, Long Head Of Biceps Tendon)

Instructions:
- Stand upright.
- Place both hands behind your hips.
- Hold onto your wrist.
- Bring your arms backwards as far as possible.
- Aim to feel a stretch at the front of the shoulders.
- Perform 30 repetitions.
b) Front Shoulder Stretch
(Muscles Targeted: Anterior Deltoid, Long Head Of Biceps Tendon)

Instructions:
- Stand in front of a chair.
- Place both hands on the sides of a seat.
- Pull your shoulder backwards throughout this stretch.
- Keep your elbows pointing backwards.
- Slowly sink your body downwards. Your elbows should start to bend.
- Keep your shoulders as relaxed as possible.
- Aim to feel a stretch at the front of the shoulders.
- Hold for 30 seconds.
c) Arm Stretch
(Muscles Targeted: Anterior Deltoid, Biceps Brachii)

Instructions:
- Stand with your back facing towards a door.
- Hold onto the door handle with your palms facing upwards.
- Pull your shoulders backwards.
- Keep your torso up right.
- Lunge forwards.
- Do not flare your ribs out.
- Aim to feel a stretch in front of the arm.
- Hold for 30 seconds.
d) Chest Stretch
(Muscles Targeted: Pectoralis Major)

Instructions:
- Stand next to the edge of a wall.
- Place your forearm onto the wall.
- Your elbow should be slightly above shoulder height.
- Pull your shoulder blades backwards and keep your chest wide.
- Lean your body forwards.
- Take a deep breath in.
- Aim to feel a stretch in the chest region.
- Hold for 30 seconds.
4. Improve Internal Rotation
Internal rotation in the movement where the arm bone (Humerus) rotates inwards within the shoulder joint.
As the shoulder extends directly backwards, the shoulder joint will also require a degree of internal rotation as well.
Limitations in this movement may restrict the total amount of extension available in the shoulder.
a) Shoulder Internal Rotation Stretch

Instructions:
- Place the back of your wrist onto the side of your hip.
- Use a strap (or your other hand) to pull the elbow towards the body.
- Keep the shoulder completely relaxed.
- Aim to feel a stretch in the back of the shoulder.
- Hold for 30 seconds.
Note: If you are having difficulties with this stretch, place the back of your wrist in a slightly lower starting position down the hip.
If you have a restricted amount internal rotation in your shoulder:
See Post: Shoulder Internal Rotation Exercises
5. Activation
By now – The shoulder should be feeling less stiff.
The next step is to activate the muscles at the back of the shoulder which are responsible for extending the arm backwards.
Muscles Involved with Shoulder Extension:
- Latissimus Dorsi
- Teres Major
- Posterior Deltoid
- Long Head of Triceps
a) Activation Of Shoulder Extensors

Instructions:
- Keep your shoulders wide and long.
- Do not slouch.
- Without allowing the shoulder blade to excessively tip forwards, bring your arm directly backwards.
- Aim to feel a contraction in the muscles at back of the shoulder.
- Keep your neck relaxed.
- Hold for 5 seconds.
- Repeat 30 times.
- Regression:
- If this is difficult for you, you can hold onto your wrist with the hand on the other side and help guide it backwards.
6. Strengthening Exercises
The next step is to strengthen the muscles responsible for shoulder extension.
a) Resistance Band

Instructions:
- Tie a resistance band to a stationary object at approximately knee height.
- Hold onto the other end of the resistance band with your hand.
- Your body should be facing the anchor point.
- Step backwards to increase the tension on the resistance band.
- Keep your straight throughout this exercise.
- Pull your arm backwards.
- Aim to feel a contraction in the muscles at the back of the shoulder.
- Hold for 2-5 seconds.
- Perform 10 repetitions.
- Progression:
- Increase the amount of tension on the resistance band
b) 4 Point Kneel

Instructions:
- Assume a 4 point kneel position.
- Have your arm by your side.
- Keep your arm straight throughout this exercise.
- Lift your arm directly upwards.
- Aim to feel a contraction in the muscles at the back of the shoulder.
- Hold for 2-5 seconds.
- Perform 10 repetitions.
- Progression:
- Hold onto an appropriate amount of weight in your hand.
c) Prone Arm Lift

Instructions:
- Lie down on your stomach.
- Have your arm by your side.
- Keep your arm straight throughout this exercise.
- Lift your arm directly upwards.
- Aim to feel a contraction in the muscles at the back of the shoulder.
- Hold for 2-5 seconds.
- Perform 10 repetitions.
- Progression:
- Hold onto an appropriate amount of weight in your hand.
7. Eccentric Exercises
Eccentric exercises involve developing a contraction in the muscle as it is lengthening.
a) Shoulder Flexion (From an extended position)

Instructions:
- Tie a resistance band to a stationary object at approximately waist height.
- Hold onto the other end of the band in your hand.
- Have your back facing towards where you anchored the resistance band.
- Walk a few steps forwards to place a firm amount of tension onto the band.
- Keep your shoulders wide and arms straightened throughout this exercise.
- Allow the resistance band to slowly pull your arm behind you until you feel a firm stretch in the front of the shoulder.
- Pull the resistance band forwards.
- Perform 10 repetitions.
c) Supine Arm Drop
Instructions:
- Lie down your back on the edge of a bed.
- Hold onto an appropriate amount of weight in your hand.
- Allow your arm to slowly lower towards the ground until you feel a firm stretch in the front of the shoulder.
- Once you have reached the end range, bring your arm back to the starting position.
- Perform 10 repetitions.
c) Dip

Instructions:
- Sit on a chair.
- Place both hands on side the of the chair.
- Pull and tip your shoulders backwards.
- Keep your elbows pointing backwards.
- Slowly sink your body downwards. Your elbows should start to bend.
- (Do NOT let those shoulders tip forwards!)
- Aim to feel a stretch at the front of the shoulders.
- Straighten your arms back to the starting position.
- Perform 10 repetitions.
d) Shoulder Extension Bridge

Instructions:
- Sit down on the floor with your legs out in front of you.
- Place your hands on the floor behind you and keep your finger facing forwards.
- Keep your arms straight throughout this exercise.
- Lift your hips off the floor.
- Aim to feel a stretch in the front of your shoulder.
- Perform 10 repetitions.
- Progression:
- Keep legs straight.
8. Lower Trapezius Activation
If your shoulder blade excessively tips forwards as the arm is extended backwards, you may need to consider activating the lower Trapezius muscle.
The lower Trapezius is a muscle which tips the shoulder blade backwards.
a) How To Activate Lower Trapezius

Instructions:
- Lie down on your back.
- Keep your knees bent and both feet on the floor.
- Start with your arm by your side with thumb pointing upwards.
- Lift your arm over your head.
- Bring the thumb as close to the floor as possible.
- Avoid arching your lower back.
- Aim to feel a contraction in the lower trapezius muscle.
- Hold for 5 seconds.
- Perform 20 repetitions.
Looking for other exercises like this?
See Post: Lower Trapezius Exercises
Conclusion
Shoulder Extension is the movement where the arm moves backwards within the shoulder joint.
If there is a limited amount of extension, this can lead to the shoulder blade tilting forwards which tends to place additional stress on the shoulder and neck structures.
Follow the exercises, stretches and strategies in this blog post to help reclaim your shoulder extension.
What to do next
1. Any questions?… (Leave me a comment down below.)
2. Come join me on the Facebook page. Let’s keep in touch!
3. Start doing the exercises!
Disclaimer: The content presented on this blog post is not medical advice and should not be treated as such. It is not intended to be used as a substitute for professional advice, diagnosis or treatment. Use of the content provided on this blog post is at your sole risk. Seek guidance from a healthcare professional before starting any exercise and/or implementing any recommendation. For more information: Medical Disclaimer.
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