Name: Playbook - Dr. Caleb Burgess - Hand Behind Back Mobility - Level 2
Uploaded: 2024-04-19T04:48:15.262Z
Duration: 15 min
Description: Hand Behind Back Mobility - Level 2

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 2 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 3 or continue to hold for LONGER times or for MORE reps until LEVEL 3 becomes available

*Hold 5 sec at the top of each rep

Set up:
- Lay on your stomach and place a rolled towel under your forehead (not shown) if needed

Movement:
- Start by rolling your shoulder blades back and down and HOLD
- Then progress to lifting your hands up as high as possible WITHOUT letting your shoulder blades lose their position (don't let them round forward or shrug up toward your ears)

Prone Scapular Retraction to Shoulder Extension

*Hold 5 sec per rep

- See video for details

Shoulder Hand Behind Back Stretch with Towel - High Position

Set up:
- Anchor a heavy band to about the height of your upper butt or lower back
- Grab the band as shown, and place it behind your back (if possible) at a level that you feel NO STRETCH or pain to start
- Stagger your feet

Movement:
- Roll your shoulder blade back and "lock it" in position, making sure your lower back doesn't arch backward with it
- Shift your weight forward onto your front leg while you slowly lean your body forward
- At the same time, reach your hand backward off of your back/butt as far as you can, with assistance from the band
- Hold the stretch for the prescribed time, then shift your weight backward again
- With each rep, try to lift further and further off of your lower back

Standing Hand Behind Back with Assisted Band Lift Offs

Hand Behind Back Mobility - Level 2

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.

Yanick Julien

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!

Andy

Overhead Shoulder Mobility - Level 1

Mohammed

Overhead Shoulder Mobility - Level 2

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

Hand Behind Back Mobility - Level 2

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