Name: Playbook - Dr. Caleb Burgess - Hand Behind Back Mobility - Level 1
Uploaded: 2025-11-24T14:44:13.998Z
Duration: 15 min
Description: Hand Behind Back Mobility - Level 1

Angie

Dealing with shoulder issues and I’m fully thankful I found you here!

Great, have tried different complicated mobility and stretching routines ones this is gentle and effective. Not long till I start on level 2

Andreas

This workout is meant to help you improve your ability to reach behind your back and up toward  your neck, a common range of motion limitation in the shoulder.

This is LEVEL 1 of a series, so perform these exercises consistently (ideally daily) until you feel like you have mastered them and are no longer benefitting from them.

At that point, move on to LEVEL 2

- See video for details
- Use a broom, mop, etc if you don’t have a dowel

Shoulder Extension Dowel with Door Step Through

*Hold 5 sec per rep

- See video for details

Sidelying Shoulder Internal Rotation in Adduction - Sleeper

*Hold 5 sec per rep

Set up:
- Hold a towel, belt, or strap between both hands and behind your back

Movement:
- Pinch shoulder blades together and maintain erect posture
- Attempt to reach as far across as possible with the you are going to stretch without losing your shoulder blade positioning or slouching forward
- When you can no longer reach any further across, pull slightly further across lower back with the unaffected arm
- Hold for the prescribed time, and then release

Keys:
- Be careful NOT to push too hard/far, too quickly...ease into the movement and aim for small stretches that are tolerable, NOT painful

Shoulder Hand Behind Back Stretch with Towel - Low Position

Hand Behind Back Mobility - Level 1

Shoulder Mobility - Start Here!

Superb method to judge shoulder mobility , even we get to know exactly which movement is restricted

sanchit

Great way to document starting point and progress.

Veron

Shoulder Mobility - Self Assessment

Shoulder External Rotation Mobility

Feel so good! I especially loved the push/extension on the wall. Thanks doc.

My shoulder mobility is very poor so this felt okay and a good way to start. 
Do I do only this body part per day?

Sally

Hi Doctor, I think the written directions might oppose your video demonstration for the hand sliding up the wall exercise. If I’m mistaken, my apologies. I can feel the exercises working well, thanks!

Hand Behind Back Mobility - Level 1

Community

More workouts from Dr. Caleb Burgess