Prone W-Stretch

PRONE W-STRETCH

The prone w stretch is used to target the internal rotators of the shoulder. Start by laying on your belly on a padded surface like a yoga mat. Abduct the shoulder to 90 degrees and bend the elbow to 90 degrees as well. With your palm facing down, prop the hand and wrist up with a yoga block while maintaining floor contact with your elbow. Hold this stretch for 20-30 seconds.

Muscles involved:

• subscapularis

• latissimus dorsi

• teres major

• pectoralis major

Related conditions:

• osteolysis of the distal clavicle

• shoulder impingement

• rotator cuff tendinopathy

• frozen shoulder

• latissimus dorsi contracture

• pectoralis major contracture

Exercise videos