Tight shoulders? This side-lying movement is a great way to target the posterior shoulder—especially the muscles and tissues that often get tight from posture, lifting, or overhead activities.
How to Do It:
- Lie on your side with your bottom arm bent so the elbow is in line with your shoulder and resting on the ground. Your arm should form a 90° angle.
- Turn your palm to face your belly button.
- Keep your shoulder and upper back anchored to the ground.
- Using your top hand, gently press your wrist toward the floor until you feel a stretch in the back of the shoulder.
- Hold for 10 seconds, then slowly release.
- Repeat a few times, moving with control and staying relaxed.
This stretch targets internal rotation and posterior capsule mobility—key for healthy shoulder movement and injury prevention.
Want to restore shoulder function and reduce nagging tightness? Movement ReDefined offers custom programs built around real-life movement goals.