Supine Elbow Opening
Supine · Chest and front of the shoulder
A self-stretch for the chest and front of the shoulder. Support your body and stay within a comfortable range.
How longNew to it: start with 10–20 seconds, once or twice. Used to it: 20–30 seconds, 2–4 times, about 60 seconds in total per stretch.How long and how many →
Position and focus
Supine · Chest and front of the shoulder
Starting position
Lie on your back with both knees bent. Interlace your hands behind your head and point your elbows towards the ceiling.
Movement phases
1. Clasp the hands behind the head
Let your hands take the weight of your head.
2. Open the elbows
As you breathe in, open the elbows out to the sides and lower them towards the floor.
3. Hold the stretch
Breathe where you feel a stretch across the front of the chest.
4. Bring the elbows back
As you breathe out, bring the elbows back up towards the ceiling.
What to check yourself
Check that your lower back is not arching and that you are not pulling hard on your head with your hands.
Adjust the stretch
Easier: Open the elbows less and place a cushion under the head.
Deeper: With the elbows open towards the floor, let the shoulder blades rest on the floor and breathe.
Caution
Stop if you feel sharp pain, numbness, dizziness, shortness of breath or anxiety. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional first.
These English notes describe a prototype model. The stretch, foam roller and resistance band lessons are being produced under the supervision of CoconeRu. Move, reviewed in stages. They are not medical advice or an individual exercise prescription.
References
Each note describes what the whole source covers.
Worcestershire Acute Hospitals NHS — Stretching Exercises (Physiotherapy) ↗
Self-stretches for the neck, shoulder, elbow and wrist; knee rolls and knee hugs lying down; inner thigh; lifting the chest lying face down; front of the hip at the edge of a bed; front and back of the thigh; and calf.
About this page
It shows a typical way to do the movement. The 3D is a schematic model; it does not decide whether a lesson suits you, prescribe exercise or diagnose anything. Stop if you feel pain or discomfort.
Sources, supervision and revisions