Effective Stick Shoulder Extension Exercise: Improve Posture and Shoulder Mobility

If you spend long hours sitting at a desk or working in a fixed posture, your upper back and shoulders can become stiff and tight. The Stick Shoulder Extension is a simple and effective mobility exercise that helps improve upper back extension, shoulder flexibility, and postural alignment – and the best part is, you can do it almost anywhere.

A lady sitting at desk with sore shoulder

Why Use Stick Shoulder Extensions?

This exercise is ideal for:

  • Reducing shoulder and chest tightness
  • Improving thoracic (upper back) extension
  • Counteracting the effects of prolonged sitting
  • Promoting better posture at work or home

How to Do the Stick Shoulder Extension

You don’t need any fancy equipment – just grab a broomstick, ruler, dowel, or even a belt or tie—anything that allows you to hold your hands behind your back comfortably.

Instructions:

  1. Stand tall with your feet hip-width apart.
  2. Hold the stick or object behind your back with both hands.
  3. Gently pull your shoulder blades back and down while keeping your chest open.
  4. Keeping your posture tall, slowly lift your arms backward as far as comfortable.
  5. You should feel a stretch across the chest and biceps, and a gentle squeeze or mild stiffness in your upper back as your shoulder blades come together.
  6. Hold the position for 3 seconds, then return to the start.
  7. Repeat 5–10 times.

Tips for Best Results

  • Keep your chin tucked slightly to avoid straining the neck.
  • Focus on smooth, controlled movement – no jerking or bouncing.
  • Breathe steadily throughout.

When to Use This Exercise

Use this exercise during:

  • Work breaks to combat desk posture
  • Warm-ups before upper body workouts
  • Posture correction routines
  • Daily mobility maintenance

Need help with shoulder pain, stiffness, or posture issues?

Our experienced physiotherapists can assess your movement and guide you through personalised treatment and exercise plans.

Book an appointment at Logan Physio today – we’re here to help you move better and feel stronger.

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