PILATES MOTION ATLAS

Towel Shoulder Stretch | Self-stretch in 3D

Towel Shoulder Stretch: standing, front of the shoulder and internal rotation. 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 Towel Shoulder Stretch — One moment from the lesson model. Open 3D to follow the whole movement from any angle.

Position and focus

Standing · Front of the shoulder and internal rotation

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

Starting position

Hold the top end of a towel in one hand and let it hang down your back from behind your head. With the other hand, take hold of the bottom end of the towel behind your back.

Movement phases

1. Hold the towel

Place the upper hand behind your head and the lower hand behind your lower back.

2. Pull up with the top hand

Pull the towel with the upper hand and let the lower hand move up your back.

3. Hold the stretch

Stop where you feel a stretch at the front of the shoulder on the lower-hand side.

4. Return

Loosen the towel and lower the bottom hand.

What to check yourself

Check that you are not arching your lower back and that there is no pain at the front of the shoulder.

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.

This lesson was put together for this site. It has not yet been reviewed by an expert.

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