Can't Grab Your Arms Behind Your Back? Here's What Your Body Is Trying to Tell You

Grabbing your arms behind your back requires total upper-body mobility and flexibility.
Image Credit: Brezina/iStock/GettyImages

You may not realize it, but you reach behind your back for a lot of things — tucking in a shirt or shirt tag, putting on a backpack or coat, doing the clasp on a bra or reaching behind the seat in the car.

Advertisement

If you can't reach that far, it could mean you're struggling with your upper body flexibility and mobility, which doesn't just make your workouts harder but daily movements as well.

Video of the Day

Video of the Day

"Most people are sitting hunched all day and this tends to be the biggest culprit for lack of mobility," Leada Malek, DPT, CSCS, board-certified sports physical therapist, tells LIVESTRONG.com. "Without this area to extend and retract, the shoulder adapts to sitting in front and reaching behind gets tougher."

According to a May 2021 study in ‌Peer‌J, the risk of injury increases with low flexibility and low-quality movement patterns. By improving flexibility, focusing on high-quality movement patterns, and promoting a full recovery from previous injuries, you can help reduce your future injury risk.

"Once you get to the root of your issue, though, you can work on a few stretches and drills that can help increase mobility and flexibility," Malek says. Here are a few reasons why you can't reach behind your back as well as stretches that target those muscles, courtesy of Malek.

Advertisement

1. You Have Poor Posture

If you're at a desk all day, you might be prone to poor posture, where you're hunched in your chair with a rounded neck and back. This can create tension in the shoulder blades and lead to tightness as well as lack of flexibility and range of motion, Malek says.

Fix It

You can work on your posture by checking in with yourself throughout the day and working on sitting upright with your chest popped outward a bit and your neck and spine straight and aligned. Or you can put a pillow behind your back on the chair to keep yourself upright and tall as you sit.

Advertisement

Or roll it out: "Foam rolling with thoracic extension mobilization is a great tool to open up the spine and come out of a hunched posture after a long day at the desk," Malek says. This helps prevent a build-up a tension so you can avoid chronic stress.

Advertisement

Foam Rolling With Thoracic Extension Mobilization

  1. Lie on your back, knees bent with the foam roller horizontally at the top of your thoracic spine (bottom of shoulder blades).
  2. Cradle your head with your hands so your neck is relaxed.
  3. Breathe and let the upper back extend over the roller while keeping your hips down. You should feel a deep stretch in the upper back.
  4. Do 3 sets of 40 seconds each.

Advertisement

Tip

You may feel some segments of your spine “pop" or "crack” as you do this, but as long as this isn’t painful when it occurs, it's common and not worrisome, Malek says.

Don't go so far down the back that you feel like you’re having to engage your abs, and be sure to keep breathing.

2. You Lack Shoulder Mobility

The shoulder joint is made up of the humeral head of your upper arm and the scapula (shoulder blade). Both need to move well and move together for proper joint mobility.

"When the shoulder blade doesn't move back towards the spine, it can get in the way of the shoulder and cause pinching and lack of mobility," Malek says. And with time, soft tissue around it adapts to the available (or lack thereof) range of motion.

Advertisement

"Lack of shoulder mobility often stems from joint stiffness, as muscles tense up and can't find their regular range of motion and flexibility," Malek says. This can be a result of daily activities, like lifting heavy bags or being hunched over, and if you don't stretch these muscles enough, it'll create chronic tension.

Fix It

"If the thoracic spine is stiff, the scapula doesn't move as well and it causes a risk for injury because it's in the way of the shoulder," Malek says. So it's best to do exercises that can improve range of motion in both areas.

Advertisement

One option is scapular controlled articular rotations (CARs). "This allows a controlled movement of the socket of the ball-in-socket that is your shoulder, and it's a great way to make sure the foundations are moving well, and can contribute to improved posture and reduced neck pain," she says.

Advertisement

Scapular Controlled Articular Rotation (CARs)

Advertisement

  1. Start with your hands on your thighs, then shrug your shoulder up, back and down, then roll them around the front again. Start with small circles and arms rested.
  2. As your mobility improves, you can place the arms in any position, which is a great way to progress the mobility, such as hands flat on the wall or on all fours on the ground.
  3. Do 3 sets with 15 circles a set.

3. You Have Tight Pectoral Muscles

Unfortunately, the pectoral muscles are tight on a lot of people, Malek says, which can cause the shoulders to round forward.

"Additionally, most people spend a lot of time at the computer and desk work, which can predispose the chest muscles to shorten, thus limiting how far the arms can be pulled back," she says.

Plus, if you're doing more pushing exercises than pulling, or hold your phone down low and hunch over to see it, you might also be susceptible. "Even prolonged positions with the shoulders are both closed off, such as laying on one side, with arms curled in can contribute to this," she says.

Fix It

Foam Roller Angel

  1. Lie on a long foam roller so it's under your tailbone, upper back and head. Let the arms fall to your sides, palm facing upward.
  2. Move them up toward your ears, then back down, as if you were making a snow angel.
  3. Do 3 sets for 30 seconds a set.

Tip

"This acts as a self-massage between the shoulder blades, while also stretching the anterior chest muscles and it feels great," Malek says.

4. Your Biceps Are Overdeveloped

Your biceps is a muscle with two heads: one on each side of your shoulder. "So sometimes, with biceps that are very developed but inflexible, they have the ability to contribute the shoulder tipping forward which can pose posture limitations," Malek says.

Advertisement

Because of where the biceps attach in the shoulder, if they're overly tight, it can cause the tip of the shoulder to round down and the shoulder blade to round forward. This then limits the ability for the shoulders to open up, allowing you to reach behind your back.

Fix It

Strengthen the muscle opposite of your biceps — your triceps. And ease up on the biceps curls. Do the move below with arms next to side, with an emphasis on pulling the shoulder blades backward.

"This will allow the biceps to lengthen through a range that corresponds to the chest being open and having good posture, gaining flexibility through the muscle itself," Malek says.

Standing Triceps Kickback

  1. Stand with your arms at your sides, a dumbbell in each hand.
  2. Bend your elbows to 90 degrees, keeping the weights at your sides.
  3. Draw the shoulder blades back and extend the weights back behind you.
  4. Release back to the start.
  5. Do 3 sets with 10 reps each.
references
universo-virtual.com
buytrendz.net
thisforall.net
benchpressgains.com
qthzb.com
mindhunter9.com
dwjqp1.com
secure-signup.net
ahaayy.com
soxtry.com
tressesindia.com
puresybian.com
krpano-chs.com
cre8workshop.com
hdkino.org
peixun021.com
qz786.com
utahperformingartscenter.org
maw-pr.com
zaaksen.com
ypxsptbfd7.com
worldqrmconference.com
shangyuwh.com
eejssdfsdfdfjsd.com
playminecraftfreeonline.com
trekvietnamtour.com
your-business-articles.com
essaywritingservice10.com
hindusamaaj.com
joggingvideo.com
wandercoups.com
onlinenewsofindia.com
worldgraphic-team.com
bnsrz.com
wormblaster.net
tongchengchuyange0004.com
internetknowing.com
breachurch.com
peachesnginburlesque.com
dataarchitectoo.com
clientfunnelformula.com
30pps.com
cherylroll.com
ks2252.com
webmanicura.com
osostore.com
softsmob.com
sofietsshotel.com
facetorch.com
nylawyerreview.com
apapromotions.com
shareparelli.com
goeaglepointe.com
thegreenmanpubphuket.com
karotorossian.com
publicsensor.com
taiwandefence.com
epcsur.com
odskc.com
inzziln.info
leaiiln.info
cq-oa.com
dqtianshun.com
southstills.com
tvtv98.com
thewellington-hotel.com
bccaipiao.com
colectoresindustrialesgs.com
shenanddcg.com
capriartfilmfestival.com
replicabreitlingsale.com
thaiamarinnewtoncorner.com
gkmcww.com
mbnkbj.com
andrewbrennandesign.com
cod54.com
luobinzhang.com
bartoysdirect.com
taquerialoscompadresdc.com
aaoodln.info
amcckln.info
drvrnln.info
dwabmln.info
fcsjoln.info
hlonxln.info
kcmeiln.info
kplrrln.info
fatcatoons.com
91guoys.com
signupforfreehosting.com
faithfirst.net
zjyc28.com
tongchengjinyeyouyue0004.com
nhuan6.com
oldgardensflowers.com
lightupthefloor.com
bahamamamas-stjohns.com
ly2818.com
905onthebay.com
fonemenu.com
notanothermovie.com
ukrainehighclassescort.com
meincmagazine.com
av-5858.com
yallerdawg.com
donkeythemovie.com
corporatehospitalitygroup.com
boboyy88.com
miteinander-lernen.com
dannayconsulting.com
officialtomsshoesoutletstore.com
forsale-amoxil-amoxicillin.net
generictadalafil-canada.net
guitarlessonseastlondon.com
lesliesrestaurants.com
mattyno9.com
nri-homeloans.com
rtgvisas-qatar.com
salbutamolventolinonline.net
sportsinjuries.info
topsedu.xyz
xmxm7.com
x332.xyz
sportstrainingblog.com
autopartspares.com
readguy.net
soniasegreto.com
bobbygdavis.com
wedsna.com
rgkntk.com
bkkmarketplace.com
zxqcwx.com
breakupprogram.com
boxcardc.com
unblockyoutubeindonesia.com
fabulousbookmark.com
beat-the.com
guatemala-sailfishing-vacations-charters.com
magie-marketing.com
kingstonliteracy.com
guitaraffinity.com
eurelookinggoodapparel.com
howtolosecheekfat.net
marioncma.org
oliviadavismusic.com
shantelcampbellrealestate.com
shopleborn13.com
topindiafree.com
v-visitors.net
qazwsxedcokmijn.com
parabis.net
terriesandelin.com
luxuryhomme.com
studyexpanse.com
ronoom.com
djjky.com
053hh.com
originbluei.com
baucishotel.com
33kkn.com
intrinsiqresearch.com
mariaescort-kiev.com
mymaguk.com
sponsored4u.com
crimsonclass.com
bataillenavale.com
searchtile.com
ze-stribrnych-struh.com
zenithalhype.com
modalpkv.com
bouisset-lafforgue.com
useupload.com
37r.net
autoankauf-muenster.com
bantinbongda.net
bilgius.com
brabustermagazine.com
indigrow.org
miicrosofts.net
mysmiletravel.com
selinasims.com
spellcubesapp.com
usa-faction.com
snn01.com
hope-kelley.com
bancodeprofissionais.com
zjccp99.com
liturgycreator.com
weedsmj.com
majorelenco.com
colcollect.com
androidnews-jp.com
hypoallergenicdogsnames.com
dailyupdatez.com
foodphotographyreviews.com
cricutcom-setup.com
chprowebdesign.com
katyrealty-kanepa.com
tasramar.com
bilgipinari.org
four-am.com
indiarepublicday.com
inquick-enbooks.com
iracmpi.com
kakaschoenen.com
lsm99flash.com
nana1255.com
ngen-niagara.com
technwzs.com
virtualonlinecasino1345.com
wallpapertop.net
nova-click.com
abeautifulcrazylife.com
diggmobile.com
denochemexicana.com
eventhalfkg.com
medcon-taiwan.com
life-himawari.com
myriamshomes.com
nightmarevue.com
allstarsru.com
bestofthebuckeyestate.com
bestofthefirststate.com
bestwireless7.com
declarationintermittent.com
findhereall.com
jingyou888.com
lsm99deal.com
lsm99galaxy.com
moozatech.com
nuagh.com
patliyo.com
philomenamagikz.net
rckouba.net
saturnunipessoallda.com
tallahasseefrolics.com
thematurehardcore.net
totalenvironment-inthatquietearth.com
velislavakaymakanova.com
vermontenergetic.com
sizam-design.com
kakakpintar.com
begorgeouslady.com
1800birks4u.com
2wheelstogo.com
6strip4you.com
bigdata-world.net
emailandco.net
gacapal.com
jharpost.com
krishnaastro.com
lsm99credit.com
mascalzonicampani.com
sitemapxml.org
thecityslums.net
topagh.com
flairnetwebdesign.com
bangkaeair.com
beneventocoupon.com
noternet.org
oqtive.com
smilebrightrx.com
decollage-etiquette.com
1millionbestdownloads.com
7658.info
bidbass.com
devlopworldtech.com
digitalmarketingrajkot.com
fluginfo.net
naqlafshk.com
passion-decouverte.com
playsirius.com
spacceleratorintl.com
stikyballs.com
top10way.com
yokidsyogurt.com
zszyhl.com
16firthcrescent.com
abogadolaboralistamd.com
apk2wap.com
aromacremeria.com
banparacard.com
bosmanraws.com
businessproviderblog.com
caltonosa.com
calvaryrevivalchurch.org
chastenedsoulwithabrokenheart.com
cheminotsgardcevennes.com
cooksspot.com
cqxzpt.com
deesywig.com
deltacartoonmaps.com
despixelsetdeshommes.com
duocoracaobrasileiro.com
fareshopbd.com
goodpainspills.com
kobisitecdn.com
makaigoods.com
mgs1454.com
piccadillyresidences.com
radiolaondafresca.com
rubendorf.com
searchengineimprov.com
sellmyhrvahome.com
shugahouseessentials.com
sonihullquad.com
subtractkilos.com
valeriekelmansky.com
vipasdigitalmarketing.com
voolivrerj.com
zeelonggroup.com
1015southrockhill.com
10x10b.com
111-online-casinos.com
191cb.com
3665arpentunitd.com
aitesonics.com
bag-shokunin.com
brightotech.com
communication-digitale-services.com
covoakland.org
dariaprimapack.com
freefortniteaccountss.com
gatebizglobal.com
global1entertainmentnews.com
greatytene.com
hiroshiwakita.com
iktodaypk.com
jahatsakong.com
meadowbrookgolfgroup.com
newsbharati.net
platinumstudiosdesign.com
slotxogamesplay.com
strikestaruk.com
trucosdefortnite.com
ufabetrune.com
weddedtowhitmore.com
12940brycecanyonunitb.com
1311dietrichoaks.com
2monarchtraceunit303.com
601legendhill.com
850elaine.com
adieusolasomade.com
andora-ke.com
bestslotxogames.com
cannagomcallen.com
endlesslyhot.com
iestpjva.com
ouqprint.com
pwmaplefest.com
qtylmr.com
rb88betting.com
buscadogues.com
1007macfm.com
born-wild.com
growthinvests.com
promocode-casino.com
proyectogalgoargentina.com
wbthompson-art.com
whitemountainwheels.com
7thavehvl.com
developmethis.com
funkydogbowties.com
travelodgegrandjunction.com
gao-town.com
globalmarketsuite.com
blogshippo.com
hdbka.com
proboards67.com
outletonline-michaelkors.com
kalkis-research.com
thuthuatit.net
buckcash.com
hollistercanada.com
docterror.com
asadart.com
vmayke.org
erwincomputers.com
dirimart.org
okkii.com
loteriasdecehegin.com
mountanalog.com
healingtaobritain.com
ttxmonitor.com
bamthemes.com
nwordpress.com
11bolabonanza.com
avgo.top