can't touch hands behind back

"Why Can't You Touch Your Hands Behind Your Back?

By Anthony MartinezMarch 7, 2026

Ever found yourself struggling to touch your hands behind your back? You're not alone. This seemingly simple task can be quite challenging, and it's not just about flexibility. Let's delve into the reasons behind this and how you can improve your range of motion.

Understanding the Movement

The act of touching your hands behind your back involves a combination of shoulder and spine mobility. Specifically, it requires external rotation of your shoulders and extension of your upper spine. If you find this difficult, it could be due to tight muscles, poor posture, or both.

Common Culprits: Tight Muscles and Poor Posture

Several muscle groups can limit your ability to touch your hands behind your back. These include:

a woman in black pants and white shirt posing for the camera with her hands on her hips

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Posterior Shoulder Capsule: This group of muscles and ligaments can become tight due to prolonged sitting or poor posture.
Pectoral Muscles (Chest): Tight pecs can pull your shoulders forward, limiting your range of motion.
Upper Back (Thoracic Spine): If your upper back is stiff or hunched, it can restrict the extension needed to touch your hands behind your back.

Assessing Your Range of Motion

Before we dive into solutions, let's assess your current range of motion. Stand with your back against a wall, feet shoulder-width apart. Try to touch your hands behind your back. If you can't, or if you can only touch your fingertips, you have some work to do.

Score	Description
0-1	Can't touch hands at all
2-3	Can touch fingertips
4-5	Can touch palms
6	Can interlock fingers

Improving Your Range of Motion

Improving your ability to touch your hands behind your back involves a combination of stretching, strengthening, and postural exercises. Here are some exercises to help:

two hands reaching out towards each other in front of a carpeted floor and wall

the shadow of a person's hand reaching for something in front of a window

black and white photograph of man with hands on his head looking up at the sky

Stretching

1. Doorway Stretch: Stand in a doorway, grab the frame at shoulder height, lean forward until you feel a stretch in your chest and shoulders. Hold for 20-30 seconds.

2. Seated Thread the Needle: Sit on the floor with legs extended. Cross one foot over the other, then twist towards the bent knee. Hold for 20-30 seconds, then switch sides.

Strengthening

1. Reverse Fly: Lie on your stomach with arms extended out to the sides at shoulder height. Lift your arms up towards the ceiling, squeezing your shoulder blades together. Lower and repeat.

a man and woman standing next to each other looking at each other's eyes

two people hugging each other with their hands in the air

two people walking side by side in the same direction

two hands reaching for each other in black and white photo with wristbands on

two hands are touching each other with their fingers

2. Prone Y, T, I: Lie on your stomach with arms extended out to the sides at shoulder height. Lift your arms up into a 'Y' shape, then lower and repeat with a 'T' and 'I' shape.

Postural Exercises

1. Wall Angels: Stand with your back against a wall, raise your arms up the wall until your hands are above your head. Keeping your arms in contact with the wall, lower them down the wall and back up again.

2. Chin Tucks: Sit or stand tall, keeping your gaze level, pull your chin back as if you're making a double chin. Hold for 5 seconds, then release and repeat.

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a man in a suit is reaching out his hands to touch another person's hand

two people reaching out their hands to touch each other's hand, against a black background

two hands touching each other in front of a blurry background with people sitting down behind them

two hands reaching towards each other in black and white photo by unknown person's hand

two women standing next to each other in a room

two hands reaching out towards each other in front of sunlight coming through the curtained window

two people holding hands while standing next to each other with their arms around each other

two hands reaching out towards each other in the dark, with only one hand touching another

Remember, improving your range of motion takes time and consistency. Incorporate these exercises into your daily routine and track your progress. With dedication, you'll see improvements in your ability to touch your hands behind your back, and in your overall posture and mobility.