Stretch Of The Week – Side Laying Half Windmill Stretch

Neck Stretch 3


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Side Laying Half Windmill Stretch

The Side Laying Half Windmill #stretch will focus on relieving muscle tension throughout your lats as well as your middle and upper traps as as you reach forward, then your pecs and shoulders as your windmill around, and it will replenish your thoracic spine throughout the entire stretch. This will allow your shoulder and neck to relax and become more mobile, and improve your neck posture, removing that forward leaning head that many people have. 😬

The neck houses the most joint and muscle receptors in our body relative to its size. These receptors send messages to our brain that include not only pain but also the awareness of our position in space as well as our balance. They control postural sense regarding head position, lumbar curve, pelvic tilt and even foot strike. Correct flexibility of the neck is essential for optimal functioning in all of these areas. All rather important things for ALL ATHLETES, as well as ANYBODY in everyday life!


  1. Start laying on the ground on your left side with both arms out in front of your palms together. .
  2. Straighten your left leg, and bend your right knee in front of you (prop it up on a foam roller/towel to keep your hips level) and rest your right foot on the side of your left knee. .
  3. While maintaining your level hips and legs locked in position, begin to reach your right arm out past your left hand until you feel a gentle stretch on your right lat.
  4. Then begin to drag your hand along the ground around over your head all the way to the other side with a straight arm, allowing your hand to roll from palm down to palm up and your shoulders to roll flat to the floor.
  5. Then slowly bring your hand palm down across your chest and left arm until you are back in the starting position .
  6. Repeat 6-10 times through the whole motion.
  7. Repeat all steps again while laying on your right side.


⚠ Don’t over stretch!!! You should feel a gentle comfortable bend in your spine as you lay back and open up your chest.

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