Prone Shoulder Stretch (Broken Wing)

Read what the gnome says

Prone Shoulder Stretch, the broken wing! Lie on your belly, reach one arm out to the side, and roll onto that shoulder, resting the cheek down. Keep the hand on the floor, move gently. Breathe, then switch. Little wounded-bird gnome.

Works on Shoulders · Chest · Upper back

How to do it

1. Lie face down with one arm stretched out to the side at shoulder height, palm down.
2. Roll onto the opposite hip, bending the knee, and let the chest turn up.
3. Rest the top hand on the floor, keep the neck soft and breathe; switch sides.

Common mistakes

• Don’t push the shoulder to a pinch: ease off early.
• Don’t crank the neck.
• Don’t hold the breath.

Benefits

• Lets the body rest and the breath slow down.
• Eases tension and tiredness.
• A good way to end a practice.

Take care: Use cushions or blankets so nothing strains. Come out slowly if you feel lightheaded.

Suggest a correction

Not medical advice. Ease off if anything feels sharp or wrong.

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