The Sidelying Overhead Raise is a focused shoulder mobility and strength exercise that encourages proper movement without engaging compensatory muscles. Perfect for early rehab or mobility maintenance, this exercise helps retrain the shoulder to move smoothly and independently.
How to Perform a Sidelying Overhead Raise
What You’ll Need:
- A flat surface like a treatment table, yoga mat, or firm bed
Steps:
- Start Position:
Lie on your side with your top arm resting along the side of your body. Make sure your body is in a straight line. - Raise Your Arm:
Slowly lift your top arm overhead, keeping it in line with your body. Raise it only as far as your shoulder mobility comfortably allows. - Control the Movement:
Lower your arm back down until it’s parallel with your body. Move with control—no rushing. - Avoid Compensation:
Be mindful not to arch your lower back, twist your torso, or lift your chest. The movement should be isolated to your shoulder only.
Pro Tips:
- Keep your core lightly engaged to avoid torso movement.
- Perform the movement slowly to build control and stability.
- Stop if you experience sharp pain—this should feel challenging but gentle.
This exercise helps improve overhead motion in a safe, gravity-assisted position. It’s great for individuals recovering from shoulder injuries or working on re-establishing clean motor patterns.