SIDELYING CLOCK STRETCH
How To Perform The Sidelying Clock Stretch
The Sidelying Clock Stretch is an easy and popular dynamic stretch that can loosen the chest, shoulders, hips and low back. This also improves trunk and thoracic mobility that may aid in reduced neck and hip pain.
Level/Difficulty: Beginner to Advanced
Muscle Group(s): chest, shoulders, lower back, hips
Equipment: none
Exercise groups: Lower Body Exercises, Full Body Exercises, Lower Body Exercises, Core Strengthening Exercises, Upper Body Exercises, Posture Strengthening Exercises
Coaching Cues:
Lay on side, knees to chest, keep hips still while reaching arm overhead clock/counterclockwise, breathe well throughout
Before starting:
To make the stretch more intense/progressive, straighten the bottom leg so that the top leg/knee rests on the floor..
To start, lay on your side with both knees bent into the chest, and both arms stacked in front of you. You may use a yoga block or foam roller in between the knees to help keep your hips still.
Trace the floor with your top arm and move the arm like the hands on a clock. Slowly stretch the arm overhead as you trace a circle. Be sure to not force any range of motion that is not there and take your time.
After you've gone to the other side of the body, return the top arm back to the start.
Repeat as many reps as needed to improve flexibility on that side prior to switching.
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