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Technique

  1. Lie face down on the floor with one arm extended in front and across your body, so that the arm is between your chest and the floor.
  2. Bring your chest against your arm to stretch the back of your shoulder.
  3. You can use your other hand to relieve the weight if the stretch is too intense.

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Form tips

  • Lie face down on the floor with one arm extended in front and across your body, so that the arm is between your chest and the floor.
  • Bring your chest against your arm to stretch the back of your shoulder.
  • You can use your other hand to relieve the weight if the stretch is too intense.
Logging: Work each side for the time indicated.

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Muscles

Flexibility

Primary

  • Rotator cuff
  • Shoulders

Secondary

  • Back

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Equipment

Ground (hands or body)
Ground (hands or body)

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Appears in

Joint movements
Shoulderhorizontal adduction
trains stretches
e0uk

Thread the needle pose

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e0dd

Standing rear delt stretch

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Kneeling thread the needle

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e0y2

Arm crossover

Beginner
e0xm

Side upward dog

Beginner
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.