Supine Shoulder Extension Exercise

To improve shoulder extension, start from a seated position with your legs on the ground in front of you, toes pointed, then place your hands on the ground behind you, bringing them as close together as possible - ideally, you want your two pinkies to touch. Retract your shoulder blades by bringing your shoulders back and down. From this position, slowly walk your hands away from your back - the goal is to get your shoulders closer to the ground. When to get to a point where you feel a good stretch through the fronts of your elbows, stop and hold for as long as is comfortable. Over time, your biceps, brachialis, and the soft tissues that surround your shoulder joints will lengthen, thereby allowing your shoulders to get closer to the ground. If you have too much elbow discomfort to walk your hands back, try this same movement with your hands spread wider on the ground. Once you feel comfortable with this Supine Shoulder Extension exercise, you can try Rocking Table, which is also in our YouTube video library.