Stick Assisted Lying Supine Shoulder Flexion

Muscles worked

Setup

1. Lie flat on your back on a mat with your knees bent and feet flat on the floor to stabilize your spine.
2. Grasp a stick or PVC pipe with an overhand grip, hands spaced shoulder-width apart.
3. Rest the stick across your upper thighs with your arms fully extended and elbows locked.

How to do it

1. Inhale and slowly raise the stick in a wide arc toward the ceiling and then back over your head toward the floor.
2. Lower the stick as far as your mobility allows without your lower back lifting off the ground.
3. Exhale as you slowly reverse the movement, returning the stick to the starting position on your thighs.
4. Maintain a controlled 3-second tempo for both the lifting and lowering phases.

Form checklist

• Keep your lower back pressed firmly against the floor throughout the entire movement.
• Ensure your elbows remain fully locked and do not bend as you reach overhead.
• Keep your shoulders pulled down away from your ears to avoid shrugging.
• Move only within a pain-free range of motion; do not force the stretch.

Pro tips

• Focus on 'reaching' long through your arms to maximize the stretch in the lats and serratus anterior.
• Use the stick to ensure both arms move symmetrically, preventing your dominant side from doing all the work.

Make it harder

• Narrow your grip on the stick to increase the intensity of the stretch and the demand on shoulder mobility.
• Pause for 3-5 seconds at the bottom of the overhead position to deepen the stretch under control.

Frequently asked

What muscles does the stick assisted lying supine shoulder flexion work?

The stick assisted lying supine shoulder flexion primarily targets the deltoids and lats, and also works the abs, obliques, and serratus anterior as secondary muscles.

What equipment do you need for the stick assisted lying supine shoulder flexion?

The stick assisted lying supine shoulder flexion requires no equipment — just your body weight.

Is the stick assisted lying supine shoulder flexion good for beginners?

Yes. The stick assisted lying supine shoulder flexion is a beginner-friendly movement and a strong foundation to build on.

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