Stick-Assisted Overhead Flexion
Stick-Assisted Overhead Flexion is a gentle shoulder mobility exercise designed to improve overhead movement, reduce stiffness, and restore range of motion. Using your unaffected arm to assist the movement allows you to safely increase shoulder flexibility while minimizing discomfort.
What Does This Exercise Help?
Frozen shoulder
Shoulder stiffness
Shoulder pain
Rotator cuff injuries (when appropriate)
Limited overhead shoulder mobility
Benefits
Improves shoulder flexion (lifting the arm overhead)
Increases shoulder mobility
Reduces stiffness
Helps restore overhead reaching activities
Encourages gentle, controlled range of motion
Equipment Needed
Wooden stick
Cane
Broom handle
Starting Position
Stand upright with good posture.
Hold the stick with both hands using a comfortable grip.
Position the stick in front of your thighs.
Relax your shoulders.
Step 1
Use your unaffected arm to slowly guide the stick upward, raising both arms in front of your body.
Step 2
Continue lifting until you feel a gentle stretch or reach your comfortable end range without increasing your pain.
Step 3
Hold the stretch for 5–10 seconds, then slowly lower the stick back to the starting position.
Repeat using slow, controlled movements.
Recommended Repetitions
10 repetitions
1–3 sets
Perform once or twice daily, or as recommended by your healthcare provider.
Tips
Move slowly and with control.
Keep your elbows straight but relaxed.
Avoid arching your lower back.
Relax your shoulders.
Breathe normally throughout the movement.
Common Mistakes
Arching your lower back.
Shrugging your shoulders.
Bending your elbows excessively.
Forcing the movement into pain.
Moving too quickly.
Stop the Exercise If
You experience sharp or severe pain.
Your symptoms worsen.
You develop numbness or tingling.
Your healthcare provider advises you to stop.
Related Conditions
Frozen Shoulder
Shoulder Pain
Shoulder Stiffness
Rotator Cuff Injuries
Related Services
Need More Help?
If shoulder pain or stiffness is limiting your daily activities, our team at Pelham Massage Therapy & Osteopathy Cliniccan assess your movement and develop a personalized treatment plan to help you recover safely.
Book Online: https://www.pelhammassage.ca
Disclaimer
The exercises provided in our Exercise Library are intended for general educational purposes only and may not be appropriate for everyone. Stop immediately if you experience increased pain, dizziness, numbness, or other concerning symptoms. Always consult your healthcare provider before beginning a new exercise program or if you are recovering from an injury or surgery.