Sit or stand and bring the involved arm straight up to shoulder
height in front of you.
Hold the involved elbow with the uninvolved hand and pull the
arm across the chest, thumb pointing down.
Keep the involved arm straight and do not rotate your shoulders.
Feel the stretch on the back of the involved shoulder.
Hold for a minimum of 30 seconds, then slowly return to the
Repeat 10 times, up to twice a day.
POP-DOC is a useful tool for physical therapists to help their patients get more out of therapy; the program can also help orthopedic surgeons gain better patient outcomes post-surgery. Our goal is to help people get back to enjoying their everyday lives.