Lying Shoulder Sweep
- Zielmuskel
- —
- Equipment
- Body weight
- Körperregion
- Chest, Shoulders
- Typ
- Stretching
The Lying Shoulder Sweep is a floor-based mobility exercise performed on your side, where one arm sweeps in a wide arc from in front of the body to overhead and across, opening the chest and front shoulder. It stretches the pectoralis major, anterior deltoid, and shoulder capsule while encouraging thoracic rotation. It is an ideal addition to warm-ups, cooldowns, and shoulder rehabilitation routines.
Lying Shoulder Sweep: So führst du sie aus
- 1Lie on your side on a flat surface with your hips stacked and knees bent to roughly 90 degrees for stability.
- 2Extend both arms straight in front of you at shoulder height, palms together.
- 3Take a breath in, then as you exhale, slowly sweep the top arm upward in a wide arc, following your hand with your gaze.
- 4Continue the sweep overhead and then down toward the floor on the opposite side, letting your chest and shoulder open naturally.
- 5Allow your upper back to rotate gently as the arm travels; keep your hips stacked and stationary throughout.
- 6Pause at end range for 2–3 seconds, breathing calmly and relaxing into the stretch without forcing.
- 7Inhale and slowly sweep the arm back along the same arc to the starting position in front of you.
- 8Complete all reps on one side, then roll over and repeat on the opposite side.
Technik-Tipps
- Use your exhale to drive the sweep — breathing out as the arm opens helps the chest and shoulder release more fully.
- Keep your hips stacked and still throughout the movement; rotation should come from the thoracic spine, not the pelvis.
- Move slowly and deliberately through the entire arc to feel the stretch at every point, not just at end range.
- Relax the shoulder of the sweeping arm — actively tensing it shortens the stretch and limits range of motion.
- Let your gaze follow your hand to encourage natural thoracic rotation and reinforce the mobility pattern.
Häufige Fehler
- Letting the hips roll open during the sweep — this shifts movement to the lumbar spine and pelvis instead of the thoracic spine and shoulder, reducing the effectiveness of the stretch.
- Holding the breath — breath-holding creates tension throughout the upper body and prevents the chest and shoulder from fully releasing into the stretch.
- Sweeping too fast — rushing through the arc means you miss the mid-range stretch and lose the mobility benefit; a slow, controlled tempo is essential.
- Not reaching full end range — stopping short before the arm reaches the floor on the far side limits chest and shoulder opening; ease into the endpoint rather than avoiding it.
- Tensing the shoulder of the sweeping arm — gripping or bracing the shoulder reduces the passive stretch on the pectoralis and anterior deltoid, undermining the purpose of the exercise.
Häufig gestellte Fragen
What does the Lying Shoulder Sweep stretch?
The Lying Shoulder Sweep primarily stretches the pectoralis major (chest) and anterior deltoid (front shoulder). The sweeping motion also mobilizes the shoulder capsule and encourages thoracic rotation, making it effective for improving overall upper-body mobility.
Is this exercise good for shoulder tightness?
Yes. The slow, controlled arc gently opens the shoulder joint and chest, making it well-suited for people with tightness from desk work, overhead training, or poor posture. Because it uses gravity and body weight rather than forced pressure, it is safe and approachable even for sensitive shoulders.
When should I do the Lying Shoulder Sweep — before or after training?
It works well in both contexts. Before training, it primes thoracic mobility and warms up the chest and shoulder for pressing or overhead movements. After training, it helps release accumulated tension and improves recovery. It is also effective on rest days as a standalone mobility drill.
How many reps should I do and how long should I hold at end range?
A typical set is 5–10 slow, controlled reps per side. Pause at the end range for 2–3 seconds on each rep to allow the tissues to release. For a deeper mobility focus, you can extend the hold to 5 seconds or perform 2–3 sets per side.
What are good alternatives for chest and shoulder mobility?
Good alternatives include the Doorway Chest Stretch, the Thread the Needle stretch (also performed on the floor), the Supine Chest Opener with a foam roller, and the Wall Pec Stretch. Each targets a similar combination of chest and anterior shoulder tissue and can be rotated in based on equipment and preference.
