Prone Shoulder Stretch

Gravity does most of the work. The arm rests on the floor at about shoulder height, and the rolling of the body sets the depth. A tiny change of angle changes which part of the chest and shoulder is stretched, so small adjustments are the way to find the tightest line.

To lengthen the front of the shoulder and chest by using body weight and a slow, controlled roll.

1. 1Lie on the belly with the forehead on the stacked hands or a folded blanket.
2. 2Extend the right arm out to the side at shoulder height, palm down or thumb up.
3. 3Press the left hand into the floor and roll slowly onto the left hip, turning the chest away from the right arm.
4. 4Stop when you feel a strong stretch across the chest or front of the shoulder.
5. 5Adjust the arm angle slightly higher or lower to find the tightest spot.
6. 6Hold for 5 to 8 breaths, then roll back and switch sides.

Instead of searching for the “correct” position, notice:

• •Arm stays on the floor at about shoulder height.
• •Shoulder stays heavy, not shrugged toward the ear.
• •Hips stack or roll gently, with the legs bent for stability.
• •Neck stays comfortable.

Breathe into the front of the chest. Let each exhale relax the shoulder a little further into the floor.

Look at the shoulder joint. A shoulder that feels pinched, clicky or unstable at the front is a sign to ease off. Students with a history of shoulder dislocation should keep the arm lower and the roll smaller.

Reflect after practising:

• •Roll only as far as the stretch is strong but comfortable.
• •Change the arm angle by a few degrees to find your spot.
• •Stop if you feel pinching or tingling in the arm.

Rather than mistakes, you may notice:

• •Warm up with Shoulder CARs and Thread the Needle.
• •Place a folded blanket under the chest for comfort.
• •Bend the knees for stability as you roll.

• •Arm lower at the side.
• •Blanket under the chest.
• •Smaller roll with the knees bent.

• ✓Roll back to the belly and rest the forehead on the hands.
• ✓Press up into Child's Pose or Sphinx.
• ✓Repeat on the other side.