The side lying external rotation stretch works on a shoulder that has lost some of its outward turn (external rotation). You roll onto the sore side, bend that elbow so the hand rests on your stomach, then turn the forearm outward so the hand moves away from you toward the floor, with your other hand giving a gentle push at the end. The stretch is felt at the front of the shoulder, and it appears in programs for a stiff shoulder once gentle stretching is allowed.

How to do the side lying external rotation stretch

Lie on your back on a mat or a firm bed with your arms by your sides. A pillow under your head can make the next position easier on the neck.
Bend the knee on your good side, then roll toward the sore side until you are lying on it, with the bent knee resting on the mat in front of you. The voice guide says to turn about halfway, which is the gentler option if lying on the shoulder hurts.
Bend the elbow of the lower arm to about a right angle and rest that hand against your stomach, with the elbow close to your side.
Keeping the elbow where it is, turn the forearm outward so the hand moves away from your stomach and down toward the mat.
Place your other hand on the lower forearm near the wrist and push gently to take the hand a little further toward the mat. Hold for a moment, then bring the hand back to your stomach.

What you should feel

A stretch across the front of the lower shoulder, sometimes spreading into the chest. You may feel some pressure on the shoulder you are lying on, but it should not be painful.

Common mistakes

Letting the elbow slide away from your side, so the arm lifts rather than turns.
Pushing hard or bouncing with the top hand.
Rolling on past your side toward your front, so the shoulder gets squashed under you.
Tensing the neck or holding your breath during the push.

How often

Many programs use 5 to 10 gentle stretches, holding each from a few seconds up to about 30 seconds, once or twice a day. Your physio will adjust this.

Stop and check with your physio if

The stretch turns into a sharp pain or a catch at the front of the shoulder, or the shoulder feels as if it might slip. Take the pressure off straight away.
Pressure on the shoulder you are lying on becomes painful and stays painful after you roll onto your back.
Pain, pins and needles or numbness spreading down your arm or into your hand.
Pins and needles in your arm or hand that do not go away after you stop, or part of your arm or hand goes numb. Get medical advice the same day. If one side of your face or body suddenly goes numb or weak, or your speech becomes slurred or muddled, call emergency services, even if it goes away.
A sudden pop or tearing feeling in the shoulder that brings sharp pain, new weakness or trouble lifting the arm. Stop and contact your surgical team the same day, or get medical advice the same day if you have not had surgery.
The shoulder feels as if it has slipped out of place, looks a different shape or suddenly locks so you cannot move the arm, or your hand turns cold, pale or blue. Go to an emergency department straight away, without driving yourself, and do not try to put the shoulder back in yourself.

From the clinic

In the video she rolls all the way onto her side, while the voice guide asks for a half turn. Lying squarely on a painful shoulder is often too much at first, and a half turn keeps part of your weight off it, so start there if you need to. The top hand only adds the last few degrees; it should never lever the arm down. Aim for a gentle pull at the front of the shoulder, one you could stay in comfortably.

After shoulder surgery, including a rotator cuff repair, or after a shoulder fracture or dislocation, follow your surgeon's or physio's plan, and do only the movements and range they have cleared. Many plans allow only passive movement at first, where the arm is moved for you and its muscles stay relaxed. Outward turning is commonly limited for a number of weeks after surgery at the front of the shoulder, such as a stabilization for a shoulder that kept slipping out forward, a repair of the front tendon (subscapularis) or most shoulder replacements. Ask how far you may turn before trying it.

If you have had a hip replacement, get the go-ahead from your surgeon or physio before you try the side lying external rotation stretch. Lying on your side lets the top leg slide forward or drop across the lower one, and many surgeons ask you to avoid that for the first months after some operations. A pillow between your knees helps keep the legs apart.

The sleeper stretch uses a similar side-lying start for the opposite direction, turning the arm inward. If lying on the shoulder is uncomfortable, the wall shoulder external rotation stretch and shoulder external rotation with a stick stretch the same outward turn while you stand.

Written and checked by the PocketPhysio editorial team. Last updated 2026-09-28.

This page is general education, not a diagnosis or a personal treatment plan. If you have pain, an injury or a health condition, see a physiotherapist or doctor before starting new exercises.

Side lying external rotation stretch