Shoulder, Phase 4 · Exercise 4 of 4 SH-4 #4

Functional Reaching Drill

Clinical content from the Auto Injury Chiropractic home rehab program. Final clinical reviewer: Dr. Seth Hill, DC. How we review content

Real-world overhead and reaching tasks

These exercises are for education. After a car accident or injury, get checked by a provider before you start. They do not replace an exam.

Dose1 time a day, 2 to 3 minutes total

You needA shelf or cabinet at overhead height; a jacket or sweater

Demonstration video: CDDFT Physiotherapy: Shoulder Functional Movement Exercise - Roll and Reach (County Durham & Darlington NHS Foundation Trust). Follow the steps on this page if the video differs.

Why it helps

This drill works on reaching overhead, across the body, and behind you the way you actually do every day: shelves, seatbelts, getting dressed.

How to do it

Overhead reach (45 seconds): slowly reach to an overhead shelf or cabinet with the injured arm. Take an object down, put it back. Repeat 8 to 10 times. Keep your shoulder blade DOWN and BACK as you reach.
Cross-body reach (45 seconds): reach the injured arm across your body to touch the OPPOSITE shoulder, then the opposite hip (like reaching for the seatbelt). Repeat 8 to 10 times.
Behind-the-back reach (30 seconds): slowly reach the injured arm BEHIND your back toward your opposite shoulder blade (like tucking in a shirt or reaching for a back pocket). Hold each rep 3 seconds. Repeat 5 to 8 times.
Getting dressed drill (30 seconds): practice putting on a jacket, sweater, or coat using both arms naturally.
Notice where your form falls apart. That is what you keep working on after the program ends.

Too hard? Try this

Skip the behind-the-back portion if it is still painful. Or use lighter objects on the shelf.

Too easy? Try this

Hold a light weight (soup can) during the overhead reaches. Or reach to a higher shelf.

Common mistakes

You shrug your shoulder to your ear during reaches.
You twist your trunk instead of using your shoulder.
You hold your breath.

You should feel

Smooth, controlled reaching in all directions.
Shoulder blade staying DOWN and BACK.
Feeling of returning to normal motion.

You should not feel

Sharp shoulder pain.
Catching, popping, or grinding.
Numbness or tingling.

Stop right away if

Sharp shoulder pain that does not stop.
Numbness or tingling down the arm.
A loud pop or catch during the reach.
Sudden weakness in the arm.

If you are one of our current patients, call the clinic and inform your provider right away, or seek emergency care right away. For a life-threatening emergency, call 911.

Research behind this program