A total mobility exercise for the quadriceps, hips, piriformis, glutes, low back and thoracic spine that will aid in improving shoulder limitations.
Lay on your side with your neck supported with a towel or foam pad so your neck is relaxed during this stretch. Move into a fetal position,
ending at your hip joint to create as tight of an angle as possible. The angle between your thigh and your torso should be less than 90 degrees. Assuming that you are lying on your right side, hold your left knee close to your body with your right hand.
Reach back with your right leg, bringing your thigh as far behind the plane of your body as possible, then bend your right knee as much as possible. Try to grasp your right ankle with your left hand. Once you are in position, and not until you have both legs secured, proceed to the next step.
The next step is a maximal shoulder rotation away from the deck and toward the sky. If you’re lying on your right side, try to turn your body toward your left as far as you can. Let your neck remain in a neutral position and, then, slowly look with your eyes and turn your head to enhance the shoulder turn. If you cannot grasp your right ankle with your left hand, use a small loop or belt to extend your reach until your flexibility will allow. Do not drop the maintained left hip flexion since it will protect your low back and influence the rotation stretch on the thoracic spine.