Stick Shoulder Mobilization in Abduction Behind Back

Muscles worked

Setup

1. Stand tall with feet hip-width apart and a neutral spine.
2. Reach your target arm behind your lower back, bending the elbow so the back of your hand rests against your lumbar spine.
3. Hold a stick vertically behind your back; your top hand reaches over your shoulder to grab the top, while the target hand grabs the bottom.

How to do it

1. Exhale and use your top hand to pull the stick upward, which will gently draw your bottom hand higher up your back.
2. As the hand moves up, allow the elbow to move slightly outward (abduction) to deepen the stretch.
3. Hold the end range for 2-5 seconds while maintaining a tall posture.
4. Inhale as you slowly lower the stick back to the starting position and repeat for the desired reps before switching sides.

Form checklist

• Keep your chest open and avoid letting the target shoulder roll forward.
• Ensure your torso remains stationary; do not lean forward or arch your back to increase range.
• Keep the target arm as relaxed as possible to allow the stick to drive the movement.
• Move in a pain-free range of motion; the stretch should be felt, but never sharp.

Pro tips

• Incorporate PNF stretching by pushing your bottom hand against the stick for 5 seconds, then relaxing and pulling into a deeper stretch.
• Focus on pulling the stick slightly away from your body as you pull up to emphasize the abduction component.

Make it harder

• Increase the duration of the hold at the peak of the stretch to 15-30 seconds.
• Narrow your grip on the stick to start the movement from a more internally rotated position.

Frequently asked

What muscles does the stick shoulder mobilization in abduction behind back work?

The stick shoulder mobilization in abduction behind back primarily targets the deltoids, and also works the serratus anterior as secondary muscles.

What equipment do you need for the stick shoulder mobilization in abduction behind back?

The stick shoulder mobilization in abduction behind back requires no equipment — just your body weight.

Is the stick shoulder mobilization in abduction behind back good for beginners?

Yes. The stick shoulder mobilization in abduction behind back is a beginner-friendly movement and a strong foundation to build on.

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