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Arm lift lying down, with a stick

Lying on your back holding a stick, a broom handle or your clasped hands, you lift both straight arms up and over your head as far as is comfortable, hold, and lower slowly. Your good arm helps the other, and the bed supports your back, so it's a gentle way to win back lifting the arm forwards after breast surgery and to practise the arms-overhead position used for radiotherapy. There's no 3D demo for this move yet: follow the written steps.

Movement guide

Arm lift lying down, with a stick

DemandEasy
Equipment requiredFloor space + Other / check instructions
Muscle focusShoulders · Chest
Written instructions available. A verified 3D demonstration has not been built for this variation.

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Arm lift lying down, with a stickBeginner · Other / check instructions

Beginner grade.

Harder option

Crab reach demonstrated on the 3D figure3D demoCrab reachIntermediate · No equipment

Similar move, intermediate grade.

Source-researched guide. Clinical review is pending.

How to move

  1. Lie on a bed or the floor with your knees bent and a pillow under your head.
  2. Take three or four slow, deep breaths and let your shoulders relax down, away from your ears.
  3. Hold a stick across your tummy with both hands, or clasp your hands together.
  4. Keeping your elbows straight, lift your arms up and over your head as far as is comfortable, letting your good arm help.
  5. Hold for a count of 10, breathing normally, then lower your arms slowly.

Form cues

  • Let the good arm do the work.
  • A pull across the chest or into the arm is normal; increasing pain isn't.
  • A pillow behind your head can support your arms until they reach further back.

Practice and cautions

5 times, holding for a count of 10, 3 times a day for the first 3 months: Breast Cancer Now's leaflet. For the radiotherapy position, Hull's leaflet holds for about 20 seconds, 5 times, with the elbows close to the ears.

Breast Cancer Now starts it from the second week after surgery, once any removable stitches and drains are out. Hull's leaflet after lymph node clearance starts it from day 8, and after implants or a back flap reconstruction Cancer Research UK starts arm lifts lying down from about 3 to 4 weeks. Follow your own team's leaflet, and don't push into pain. This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

Add to a routineLog a session
Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

No variation is labeled clinically validated.

What it works

Muscles

Main: Shoulders. Also: Chest.

Anatomy: Deltoid, Rotator cuff, Supraspinatus, Infraspinatus, Subscapularis, Teres minor.

Equipment

Other / check instructions

Level

Beginner. See the easier and harder options above.

Workouts that use it

Guides that use it

Similar moves

Behind-the-back stick shoulder stretch demonstrated on the 3D figure3D demoBehind-the-back stick shoulder stretchBeginner · Other / check instructionsStick-assisted external rotation (lying) demonstrated on the 3D figure3D demoStick-assisted external rotation (lying)Beginner · Other / check instructionsExtended puppy pose (Uttana Shishosana) demonstrated on the 3D figure3D demoExtended puppy pose (Uttana Shishosana)Beginner · No equipmentShoulder dislocates with a strap (pass-throughs) demonstrated on the 3D figure3D demoShoulder dislocates with a strap (pass-throughs)Beginner · Other / check instructionsChair chest and shoulder stretch demonstrated on the 3D figure3D demoChair chest and shoulder stretchBeginner · A bench or boxUpward stretch, hands pressing back demonstrated on the 3D figure3D demoUpward stretch, hands pressing backBeginner · No equipment

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Questions people ask

What muscles does the Arm lift lying down, with a stick work?

Mainly the shoulders, with help from the chest.

What equipment do I need for the Arm lift lying down, with a stick?

Other / check instructions.

Is the Arm lift lying down, with a stick good for beginners?

It is graded beginner, so it suits most people starting out. When it feels easy, try the Crab reach.

How do I make the Arm lift lying down, with a stick harder?

Progress to the Crab reach, or add load, range or slower lowering once your form is solid.