Prone Strap-Assisted Shoulder External Rotation
Prone Strap-Assisted Shoulder External Rotation
Muscle Group(s) Stretched: Shoulders
Range of Motion Worked: Shoulder external rotattion
Type of Stretch: Passive Static
Difficulty: All-Levels
Suggested Prerequisites: none
This stretch uses a strap looped around our ankle to help pull is into shoulder external rotation for a passive shoulder stretch.
Because our leg muscles are often stronger than our shoulder muscles (at least in the range of motion we’re working in here), it’s especially important to be gentle and not to push to the point of feeling any pain in the shoulder!
How To
You’ll need some kind of a long strap for this exercise - it can be stretchy or stiff.
Step 1
Loop a long strap around your right ankle (you may have to tie it around the ankle if it keeps slipping). Bend the right knee, kicking your heel toward your butt.
Lie down on your stomach and prop yourself up on your elbows to lift your chest. Place a yoga block set to the side of your right shoulder (the taller the block and the higher you lift your chest, the easier this drill will be).
Grabbing the strap with your right hand, open your right arm out to the side in a “robot arm” position (elbow bent 90 degrees) with your elbow resting on the yoga block, fist holding the strap near the front of your mat. Make sure the right elbow is in line with your right shoulder (so if your chest is lower to the ground, you may choose to make the block lower).
Step 2
Keeping your elbow in line with your shoulder (keeping it on the block), gently push your right ankle into the strap, allowing this push to help rotate your right arm up-and-back, pulling your hand up away from the floor (or if you have more shoulder mobility, up towards the ceiling).
Double check your elbow is still in line with your shoulder, and your elbow is bent 90 degrees.
Hold this passive stretch for 15-30 seconds.
Modifications
Need to make it easier?
Start on the tallest height setting of the yoga block, with your chest lifted, and just aim to barely pull the hand away from the floor.
Want to make it harder?
Lose the block. Start with your chest on the floor, elbow on the floor right to the outside of your shoulder.
Related Content
Flexopedia: Robot Arms
Blog Post: The Importance of “External Shoulder Rotation” in a Backbend
Blog Post: 5 Drills for Improving Overhead External Shoulder Rotation
Blog Post: How to Get More Open Shoulders in a Bridge
