How To Improve Reaching Behind Your Back

How To Improve Reaching Behind Your Back

The ability to reach behind your back doesn’t seem so important until it is taken away from you. Washing your back, grabbing your wallet, taking off your bra, putting on a belt, you name it. All of these simple things can make life really tough the moment you can no longer do them without an issue! However, you can get this motion back with the right exercises, discipline, and ultimately patience. In this article, you’ll learn how to improve reaching behind your back.

What Is Hand Behind Back Motion?

Reaching behind your back involves physiologic motion at the shoulder and the shoulder blade. Specifically, shoulder extension and internal rotation as well as physiologic motion in all planes of movement at the shoulder blade. This includes scapular rotation, elevation, depression, and abduction/adduction depending on where you’re reaching. Ideally, you should be able to reach behind your back and place your hand on your opposite shoulder blade.

Why Do We Lose This Motion In The First Place?

Ultimately, why someone would lose the ability to reach behind their back can be due to a few things. We are going to explain why this could be due to boney changes, shoulder capsule restrictions, or soft tissue mobility deficits. However, it is important to note with these different reasons that the amount of range of motion loss and the amount of pain may not be the same across the board, it depends.


Humeral and glenoid retroversion is a common osseous adaptation in overhead athletes, especially baseball pitchers, due to the torsional forces exhibited on the throwing arm with repetitive motions and stress. This is believed to occur within a specific time frame (adolescent ages) while the growth plates are still open. Humeral/glenoid retroversion leads to an increase in shoulder external rotation and a decrease in shoulder internal rotation range of motion (ROM). However, this isn’t necessarily an issue as long as there is a normal side-to-side total shoulder ROM (sum of internal and external ROM). This may not be as big of an issue with reaching behind your back as say capsular tightness would be. On the other hand, shoulder osteoarthritis is a separate type of boney change that can definitely limit reaching behind your back. You can learn more about humeral retroversion by clicking here

Shoulder Capsule

Above is an appreciation of the glenohumeral (shoulder) joint capsule. Think of the capsule as a big sock around the shoulder that covers it. The shoulder capsule is made up of strong, fibrous connective tissue. This is a good thing as it provides stability to the shoulder, which is inherently a less stable joint. However, if there is an insult to the capsule that causes something like adhesive capsulitis (frozen shoulder), then the capsule can become very stiff and less pliable. This ultimately restricts physiologic shoulder motion and reaching behind your back can be very restricted.

Soft Tissue

A more likely culprit, especially if you are suddenly having difficulty with reaching behind your back, is soft tissue flexibility deficits. Looking at the image above, the post cuff musculature can limit shoulder internal rotation. Specifically, the teres minor and infraspinatus muscles. Also, you could argue muscles in front of the shoulder that contribute to shoulder flexion and horizontal adduction such as the pecs could limit shoulder internal rotation. The good part about this is that if it is truly soft tissue flexibility deficits, a handful of stretches that are performed correctly and consistently will do the trick!


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How Do You Improve Reaching Behind Your Back?

Regardless of the reason, if reaching behind your back is limited and painful, it can be a real burden. Don’t fret! Below are various exercises focused on improving motion in different areas of the body that ultimately can improve reaching behind your back. You will find we start with the thoracic spine followed by a combination of shoulder and shoulder blade movements in efforts to improve reaching behind your back.

Mid Back Foam Rolling

Getting the mid-back moving more and moving well is a crucial first step in reaching behind your back. Just try reaching behind your back then think about it, your mid back moves too! The shoulder blade has to move well on its foundation, and that is the thoracic region.

Seated Thoracic Rotation

This is one of my go-to exercises for the thoracic region as you’re driving thoracic rotation with scapular motion. Follow along in the video and you’ll learn the cueing for driving reciprocal scapular motion. Scapular motion is really important for reaching behind the back, especially if you are working with a really tight shoulder due to other circumstances like a frozen shoulder. Also, working on the thoracic region and scapular movements is great when directly moving the shoulder hurts.

Seated Cat Cow

This is a great exercise to perform at work if you have to be seated for long periods of time and you can’t get on the ground to do traditional cat cows. This is also a great follow-up exercise to foam rolling your mid back.

Cross Body Stretch

This is a really good stretch to directly hit the post cuff muscles we referred to earlier. The traditional sleeper stretch is tough for people who are working on the ability to reach behind their back as they typically have shoulder internal rotation limitations. Try this one out instead!

Rhomboid Doorway Stretch

Watch someone reach behind their back with a shirt off and you’ll notice, especially if their shoulder ROM is limited, that they can make up for it with good scapular mobility. Improving rhomboid flexibility to allow scapular abduction (shoulder blade moves away from the spine) is another good stretch to perform, especially if shoulder internal rotation is limited and painful.

Hand Behind Back With Towel Assist

Once reaching behind your back is tolerated and the stretches are going well, its time to directly start working on the range of motion. I often start this exercise at the same time as the stretches, I will just recommend people to do the stretches first! Let your arm go for a ride with the towel if actively reaching is too much. However, as you get more comfortable with this exercise you want to start helping and directly assist the motion.

Hand Behind Back With Hip Hinge

This is a really good exercise to try if the towel assist or any of the hand lift off exercises below are giving your shoulder some trouble. This exercise focuses on indirectly improving hand behind back motion by moving and stretching other areas, including the opposite pec muscles. Try it out, see how your hand behind the back motion is before and after!

Prone I’s

Ultimately to make reaching behind your back easier and your new ROM gains stick, you want to strengthen your muscles in the new ranges. Shoulder I’s, or shoulder extension, is a really good starting place!

Prone Lift Offs

This is another really good starting place if you can tolerate it when it comes to strengthening exercises. Get your arm and hand in a comfortable position (don’t overdo it especially the first time) and follow along with the video for important cues!

Standing Lift Offs

This is an alternative to the prone version above, it is totally preference. However, with the standing version there tends to be more moving parts giving people the opportunity to compensate.

Prone Hovers

Reserved for the advanced that have good ROM and want to improve their shoulder strength and mobility, I give you prone hovers! This is an excellent shoulder and scapular strengthening exercise that works on shoulder internal rotation as well as external rotation!

Words of Wisdom

I cannot reiterate this enough – improving the ability to reach behind your back takes time. Ask anyone that has dealt with this limitation before, you have to be patient, you cannot rush it, and often times it doesn’t feel great. However, this ultimately depends on the underlying reason why reaching behind your back is limited. Stay disciplined and you will find some level of success!

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Click the photo or HERE to download the free [P]Rehab Workout with directions and parameters to improve reaching behind your back!

  • Muhammad Asif khan baber
    Posted at 20:40h, 17 December Reply

    I really feel proud to have connection with you peoples. Yes it is enough, as earlier exercises for hand behind the back.
    Thank you so much for such info with videos .

    • Michael Lau
      Posted at 19:34h, 13 January Reply

      Thank you for your comment and your support! Happy that these exercises have been helping you!

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