Bear Hugs You: Reaching Forward for Chest and Front Shoulder

Bear Hugs You is designed to work the pectoralis major (the large chest muscle) and the anterior deltoid (the front part of the shoulder), according to the site. Both help bring the arm forward and across the body.

In ShoulderBack Pro, one arm assists while the other resists. You decide how hard, how fast and how far. To see how the two handles work together, read how the trainer works.

Exercise that adds resistance and progresses over time probably helps rotator cuff-related shoulder pain. Gentle, unloaded movement alone probably does not move pain much [R01]. Programs that focus on control and coordination may work a little better than generic exercise, though it is not yet clear why [R02].

A common rehab order runs from range of motion, to strength, to control and coordination [R16]. Bear Hugs You fits the strength and control stage of that order. It does not replace a plan from your clinician.

1. Sit tall. Use an armchair with your back supported and both feet flat on the floor.
2. Hold the trainer at chest height. Keep your elbows soft and your shoulders down, away from your ears.
3. Reach forward slowly. Move both arms forward as if you are about to hug.
4. Return with control. Let the arms come back in as slowly as they went out.
5. Start small. Do a few slow reps at low effort. Rest, then notice how your shoulder feels later that day and the next morning.
6. Standing option. Once the seated version feels easy, do the same movement standing, feet hip-width apart.

Stop if you feel sharp pain, numbness, tingling or sudden weakness.