How to do it:

  • Sit or stand tall with a stick or dowel held in both hands, palms facing down.

  • Keep your elbows straight and shoulders relaxed.

  • Use your non-affected arm to gently lift the affected arm forward and upward toward the ceiling.

  • Raise your arms as high as comfortably possible without arching your back or shrugging your shoulders.

  • Pause briefly at the top, then slowly lower back down with control.

  • Repeat 8–12 times, moving smoothly and within a pain-free range.

Why it’s effective:

This exercise promotes shoulder flexion mobility and encourages coordinated movement between both shoulders. It reduces stiffness, increases range of motion, and supports shoulder joint recovery while engaging stabilizing muscles safely.

Common benefits:

Improves shoulder flexion and overhead mobility, enhances flexibility and joint control, supports shoulder rehabilitation and recovery, encourages better posture and alignment and reduces stiffness from inactivity or overuse.