Shoulder extension moves your arm behind you. Desk work and forward-focused activities tighten the front of the shoulder, limiting extension. These stretches restore backward arm movement. Get personalized mobility routines: Start your 14-day free trial Why This Matters Shoulder extension is needed for activities like putting on a jacket, reaching behind your back, and swimming. Tight pecs and anterior shoulder capsule limit this movement. Restoring extension improves daily function. The Exercises Practice these exercises in sequence. Move with control and respect your current range. Exercise 1 JME 223 Join your hands together behind your back and reach backward to find a stretch in your chest/shoulder area. Exercise 2 Exercise 3 JME 49 Try to touch your hands behind your back - with one arm coming from above and the other below. Exercise 4 JME 42 With your hands behind your head, extend your elbows forward and back. Exercise 5 JME 44 Starting with your hand at the side, bring your arm up, over your head, then back down to the side. Tips for Success Hands clasped behind back is the classic extension stretch Doorway stretches improve extension Pec stretching enables shoulder extension Behind-back reach tests shoulder extension Both sides may differ significantly How Often to Practice Stretch multiple times daily, especially after desk work or forward-focused activities. Build Your Mobility Practice Consistency produces results. simplmobility provides joint-specific routines in 2-3 minute sessions designed for busy professionals. Start Your Free Trial