Lying Shoulder Flexion Extension
Lying Shoulder Flexion Extension Exercise Description
Lying Shoulder Flexion Extension is a bodyweight drill that moves the shoulders through the sagittal plane with careful trunk control. Performed supine, you raise both arms from your sides into overhead flexion and return to neutral/extension without arching the lower back. Primary movers are the anterior and posterior deltoids; the serratus anterior and trapezius guide scapular motion, while the latissimus dorsi, teres major, pectoralis major, and long head of the triceps contribute depending on direction. The floor position helps you maintain a neutral spine and steady ribcage so the motion stays at the shoulder rather than the lumbar spine. A thumbs‑up (slight external rotation) hand position commonly supports comfortable overhead mechanics for many lifters. Move slowly through a pain‑free range, emphasizing smooth, controlled elevation and return.
- Muscle Groups: Delts, Shoulders
- Target Muscles: Deltoid - Anterior, Deltoid - Posterior
- Assisting Muscles: Latissimus Dorsi, Pectoralis Major - Clavicular Head, Teres Major, Triceps Brachii - Long Head
- Stabilizing Muscles: Rectus Abdominis, Serratus Anterior, Transversus Abdominis, Trapezius - Lower Fibers, Trapezius - Upper Fibers
- Body Area: Upper Body
- Body Parts: Shoulders
- Body Surface: Back, Front
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Shoulder Extensors, Shoulder Flexors
- Joint Involvement: Single-joint
- Muscle Location: Front Shoulder, Rear Shoulder
- Movement Direction: Vertical
- Muscle Position: Anterior, Posterior
- Gender: Female
How To Do The Lying Shoulder Flexion Extension Exercise
‘- Lie on your back with knees bent, feet flat. Set a neutral spine and keep the lower ribs gently down.
– Place arms straight at your sides, palms facing each other, thumbs pointing up. Relax the neck and jaw.
– Lightly set the shoulder blades on the ribcage (no pinning). Keep broad collarbones.
– Lift both arms toward the ceiling, then arc overhead until biceps approach the ears. Allow natural scapular upward rotation; avoid shrugging.
– Keep elbows extended but soft and wrists neutral throughout.
– Pause briefly overhead without letting the ribs flare or the low back arch.
– Lower the arms with control to the starting position, letting the shoulder blades return smoothly.
– Stay within a comfortable, pain‑free range. If you feel pinching or numbness, stop and reassess your range or hand position.
– Breathe steadily; avoid holding your breath.
Lying Shoulder Flexion Extension Tips
‘- Keep your lower back neutral and lower ribs gently down against the floor as you move.
– Maintain knees bent and feet flat to help you control your trunk position.
– Start with straight arms at your sides, palms facing each other and thumbs pointing up.
– Relax your neck and jaw so the motion stays focused at the shoulders.
– Lightly set your shoulder blades on your ribcage and keep your collarbones broad.
– As you lift, let the shoulder blades rotate upward naturally while avoiding a shrug.
– Keep elbows extended but soft and wrists neutral throughout the movement.
– Pause overhead without letting your ribs flare or your low back arch.
– Lower your arms with smooth, controlled motion, letting the shoulder blades return naturally.
– Move only through a comfortable, pain‑free range; if you feel pinching or numbness, stop and reassess your range or hand position.
– Breathe steadily throughout the drill and avoid holding your breath.
Lying Shoulder Flexion Extension Beginner Introduction
Lying Shoulder Flexion Extension is a floor-based, bodyweight movement that explores shoulder motion while the rest of the body stays quiet and supported. Performed lying on the back with the knees bent, the arms travel in a wide arc from beside the hips to an overhead position and then return, all while the mid‑section and lower back stay relatively steady against the ground. This setup emphasizes movement at the shoulders rather than in the spine, with the ribcage staying calm instead of lifting or flaring as the arms reach overhead.
The drill highlights the front and back of the shoulders, with help from the chest, upper back, lats, and the back of the arms as the direction of the motion changes. The shoulder blades glide smoothly around the ribcage, rather than being squeezed tightly together, promoting easy overhead mechanics. Many people prefer a hand position where the thumbs are oriented toward the sky, which can feel smoother on the joints. The overall feel is slow, controlled, and rhythmic, with relaxed breathing and a range of motion that remains comfortable and free of sharp sensations.