Shoulder, Phase 4 · Exercise 1 of 4 SH-4 #1

Standing Light Press to Overhead

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

Functional overhead shoulder strength

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, 10 reps

You needLight dumbbells (2 to 5 pounds), water bottles, or soup cans

Demonstration video: How To Do A STANDING DUMBBELL SHOULDER PRESS | Exercise Demonstration Video and Guide (Live Lean TV Daily Exercises). Follow the steps on this page if the video differs.

Why it helps

Reaching overhead is part of normal life: putting things on a shelf, washing your hair, hanging clothes. Light pressing with a small weight works on rebuilding that pattern.

How to do it

Stand tall with feet hip-width apart. Hold a light weight in each hand at shoulder height, palms facing forward, elbows bent.
Set your shoulder blades DOWN and BACK first (like the cervical-scapular reset).
Slowly press the weights straight UP overhead. Arms finish straight up over the shoulders.
Stop before locking out hard. Do NOT shrug your shoulders to your ears at the top.
Slowly lower the weights back to shoulder height with control (3 seconds down). Do 10 reps.

Too hard? Try this

Use just water bottles or soup cans. Or press only one arm at a time. Or sit in a chair with back support.

Too easy? Try this

Use 5 to 10 pound weights. Or pause 2 seconds at the top. Or do alternating press (right then left).

Common mistakes

You shrug your shoulders to your ears at the top.
You arch your low back to press.
You let the weights drift forward instead of straight up.

You should feel

Strong work in the front and side of the shoulder.
Tall, stacked trunk.

You should not feel

Sharp shoulder pain.
Pinching at the top of the shoulder.
Low back pain.

Stop right away if

Sharp shoulder pain.
Numbness or tingling down the arm.
A pop or catch in the shoulder.

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