How to do it
You need: A light stick, walking cane, or broom handle.
Lie on your back holding a light stick across your thighs with both hands, palms facing up and elbows straight.
- Use your good arm to push the stick up and back, guiding the operated arm overhead.
- Let the operated arm stay relaxed and go along for the ride.
- Stop where you feel a gentle stretch and hold it for a moment.
- Lower the stick back down slowly, with the good arm still doing the work.
Form cues
- The good arm does all of the lifting and lowering.
- The operated shoulder and arm stay relaxed throughout.
- You feel a gentle stretch at the end of the range, not a pull in the repair.
Common mistakes
- Letting the operated arm push or help lift the stick.
- Forcing past the point of a comfortable stretch.
- Letting the arm drop quickly on the way down.
Safety: Stop and message your physio if you feel a sharp pull at the front of the shoulder, or pain that is clearly worse day to day, or the wound looks infected.