This one’s sneaky—and powerful.
Prep Side Bend might look simple, but it’s one of the best ways to unstick a shoulder blade that’s been glued to your spine and ribs from too much tension, stress, or slouching.

In this supported side-lying position, you finally give your shoulder blade the space and stability it needs to glide, rotate, and breathe again—freeing up your neck, chest, and arm in the process.
It doesn’t stop there. This exercise also strengthens the deep stabilizers that hold your shoulder joint, ribs, and upper spine in sync—so they move together, not against each other.

If you’ve ever felt stiff, locked up, or weak in your upper body, this is where you start.
Free the blade. Fix the chain. Strengthen the whole system to unfold your wings.