Vivian Grisogono


  • font size decrease font size decrease font size increase font size increase font size
  • Print
  • Email
  • Get a PDF version of this webpagePDF

Benefits: A simple exercise to maintain and improve your ability to lift your arms upwards (shoulder elevation). It is valuable because many (probably most) normal activities involve using the arms without necessarily lifting them above shoulder level, resulting in progressive stiffness and weakness in the shoulder joint and its muscles. It is especially important after any arm injury.

Position: Stand facing a wall, about 15 centimetres away from it, touching the wall with the fingers of one hand.
Movement: Using your fingers to 'walk up' the wall, reach upwards, lifting your arm as high as you can, straightening your elbow as much as possible. Breathe normally throughout, do not hold your breath.
Repetitions and frequency: repeat 5 times, 1-3 times a day
Note: Try to stretch up to your limit, which may feel stiff at first, but avoid causing actual pain.
After injury: This is an exercise to be done after the initial recovery phase. Shoulder and arm injuries most often result in limitation in shoulder elevation. If it is not corrected, the stiffness can increase, with the shoulder becoming increasingly limited and painful. At first, you may need to help lift the injured arm using your uninjured arm. To measure progress, with a pencil mark the the height you can reach with your uninjured arm, and record how high you can go with your injured arm every 2-3 days.