How to do it
No equipment needed - just a bit of space.
Lie on the stiff side with that arm out in front of you, the shoulder bent to a right angle and the elbow bent to a right angle so your hand points at the ceiling. Rest your head on a small pillow.
- Roll your body a little way forwards so your weight pins the shoulder blade under you.
- With your top hand, gently press your bottom forearm and hand down towards the floor.
- Stop when you feel a gentle stretch at the back of the shoulder.
- Hold there, then use the top hand to ease the forearm back up slowly.
Form cues
- The stretch is felt at the back of the shoulder, not the front.
- Use slow, steady pressure - the forearm moves only a small way.
- Keep the shoulder blade tucked under your body so the movement happens at the joint.
Common mistakes
- Pressing down hard or quickly.
- Pushing on into a pinch at the front of the shoulder - ease off and use less range.
- Letting the shoulder blade lift and roll back so the stretch is lost.
Safety: Stop and message your physio if you get sharp pain at the front of the shoulder or pins and needles down the arm.