Side-Lying Arm Sweep: Guide — Training Compass

Actively practice shoulder movement and upper-back rotation while keeping the pelvis steady.

Get ready

Skip this action if you cannot get down to and up from the floor comfortably on your own.
Hold a stable chair with both hands. Step one foot back and lower that knee gently, then bring the other foot back onto both knees. Lower your hips to one side into sitting and use your forearm to lower onto your side.
Lie on your side on a comfortable floor, bend and stack your knees, and extend both arms in front of your chest with the palms facing each other.

Keep your knees stacked and exhale slowly as the top arm sweeps upward, overhead and behind you.
Let your eyes follow the hand and allow the chest to turn comfortably. Do not force the shoulder or lower back to make the hand touch the floor.
Inhale as you bring the arm back along the same path with control to complete one repetition.

After completing one side, bring both arms close to the body before rolling slowly to change sides.
Finish by rolling onto your side. Push through your forearm and other hand into side sitting, then hold the stable chair with both hands. Move through both knees and one-knee kneeling and press through the front foot to stand.

Use a smaller arm arc and chest turn; keep your gaze forward if turning the head causes symptoms.

Optional: Take about 3 seconds to open and 3 seconds to return.
Optional: Pause for 1–2 seconds at the farthest comfortable position without forcing more range.

Letting the top knee separate from the lower knee; swinging the arm quickly; arching the lower back to reach the floor; shrugging or forcing the head turn.

Sharp or worsening pain in the shoulder, neck, hip, or lower back; dizziness or nausea with turning; inability to return the arm with control within a comfortable range.