Shoulder mobility is crucial for daily activities, yet injuries or surgeries can significantly limit this range of motion. In today's guide, we explore two essential exercises that specifically target the ability to reach behind the back comfortably.

Shoulder internal rotation is pivotal for reaching behind one's back. Often affected by injuries or surgeries, restoring this twist-like movement requires dedication and the right set of exercises.

The first exercise focuses on gradually improving your shoulder's internal rotation. Follow these steps:

• Lay on your side, with the impacted shoulder down.
• Position your arm so that there’s a 90° angle at both the armpit and elbow.
• Using your other hand, gently push down on your wrist, initiating the internal rotation of your shoulder.

Once we've improved mobility, it’s essential to strengthen the internal rotators, focusing on the subscapularis muscle, part of the rotator cuff. Strengthening can be achieved by:

• Lying on your stomach, with your arm extended off the bed.
• Bending your elbow to a 90-degree angle, lifting your arm with the palm facing up.
• Perform repetitions using gravity as resistance, progressing to adding weight as strength builds.

Gradually, aim to achieve lift-offs—raising the arm from behind the back—sharpening both endurance and functional use in movements typically restricted by shoulder injuries.

“Consistency in these exercises brings a return to full range of motion, offering freedom in long-forgotten movements like fastening a bra or putting on a belt.”