Supine Floor Angel

mobilizeshouldereasyactive

Content last reviewed: 2026-07-14

Supine Floor Angel demonstration

How to do it

Lie on your back with the arms in a comfortable goalpost position.
Slide the arms overhead while maintaining only comfortable forearm and hand contact.
Return to the starting position without forcing the wrists down or arching the lower back.
Repeat slowly and controlled.

Form cues

Control the ribs without forcefully flattening the lower back.
Use a comfortable elbow angle; full floor contact is not required.
Stop for front-of-shoulder pain, numbness or tingling.

Dosage

3 × 10 reps

Muscles worked

pectoralis major — anatomical illustration — pectoralis majorAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

pectoralis minor — anatomical illustration — pectoralis minorAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

latissimus dorsi — anatomical illustration — latissimus dorsiAnatomical illustration from Z-Anatomy (derived from BodyParts3D), licensed under CC BY-SA 4.0.

serratus anterior — anatomical illustration — serratus anteriorAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

lower trapezius — anatomical illustration — lower trapeziusAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

Stretches: pectoralis major, pectoralis minor, latissimus dorsi

Strengthens: serratus anterior, lower trapezius, rotator cuff

Calf Soft-Tissue Mobilization Seated Hamstring Ball Release Gluteal Soft-Tissue Mobilization Plantar Soft-Tissue Mobilization Medial-Calf Soft-Tissue Mobilization Quadriceps and Lateral-Thigh Foam Roll