Shoulders, upper back and neck

Broken Wing

A prone shoulder stretch that passively opens your posterior shoulder capsule, releasing the tightness that restricts internal rotation and contributes to rounded posture.

How to do it

1. 1

   Lie face down with one arm out to the side

   Reach that arm straight out at about shoulder height with the palm down on the floor.

2. 2

   Place the other hand under that shoulder

   This hand is your brake. It controls exactly how far you roll and lets you come back at any moment.

3. 3

   Roll slowly onto the reaching shoulder

   Press the free hand into the floor and let your chest roll towards the outstretched arm, only as far as the sensation stays broad and comfortable. Letting the top leg bend can help you control the roll.

4. 4

   Support your head and the propped shoulder

   Rest your head on the floor or a block, turned to whichever side is comfortable, and slide a folded blanket under the shoulder if the floor feels sharp.

5. 5

   Stay two to three minutes, then roll back slowly

   Come out by pressing the free hand down and returning to lying face down before you change sides.

What to watch for

Your head turns as you roll, so your neck is part of this one: keep the turn small and support the head if it strains. If the shoulder is very restricted, or the stretch turns sharp rather than broad, reduce both the roll and the arm angle and come out early.

Ways to adjust it

• Blanket under shoulder
• Reduce arm angle
• Reduce rotation angle
• Extra head/neck support

If this one is too much today

Try the gentler version instead. It asks less of you and does much the same work.

• Supine Twist: Seated Chair

Before you try it

Move within a range that stays comfortable. Stop if this brings on sharp pain, dizziness, or symptoms that travel down an arm or a leg, and speak to a clinician before repeating it.

From the clinically authored Vinys movement library.