PILATES MOTION ATLAS

Supine Elbow Opening | Self-stretch in 3D

Supine Elbow Opening: supine, chest and front of the shoulder. Preparation, 4 movement phases, points to check and cautions, with a 3D model you can pause and rotate.

Pilates Motion Atlas editorial teamUpdated September 24, 2026

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A schematic 3D view of Supine Elbow Opening — One moment from the lesson model. Open 3D to follow the whole movement from any angle.

Position and focus

Supine · Chest and front of the shoulder

A self-stretch for the chest and front of the shoulder. Support your body and stay within a comfortable range.

Starting position

Lie on your back with both knees bent. Interlace your hands behind your head and point your elbows towards the ceiling.

Movement phases

1. Clasp the hands behind the head

Let your hands take the weight of your head.

2. Open the elbows

As you breathe in, open the elbows out to the sides and lower them towards the floor.

3. Hold the stretch

Breathe where you feel a stretch across the front of the chest.

4. Bring the elbows back

As you breathe out, bring the elbows back up towards the ceiling.

What to check yourself

Check that your lower back is not arching and that you are not pulling hard on your head with your hands.

Caution

Stop if you feel sharp pain, numbness, dizziness, shortness of breath or anxiety. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional first.

These English notes describe a prototype model. Stretch and foam roller lessons have not yet been reviewed by the supervising instructors. They are not medical advice or an individual exercise prescription.

References and scope

Worcestershire Acute Hospitals NHS — Stretching Exercises (Physiotherapy) ↗
Self-stretches for the neck, shoulder, elbow and wrist; knee rolls and knee hugs lying down; inner thigh; lifting the chest lying face down; front of the hip at the edge of a bed; front and back of the thigh; and calf.

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