This is a total mobility exercise for the quadriceps, hips, piriformis, glutes, low back and thoracic spine that will aid in improving shoulder limitations.
Begin laying on either side with one knee up, the other down in a neutral position, and the head supported by a foam pad. Take the hand of the arm that is in contact with the ground and grab the knee that is flexed up at belly button height. Take the other hand and grab the ankle of the leg that is behind the back, if it is too difficult to grab the ankle then use a towel or strap.
Begin to inhale and on the exhale start to rotate to the side of the up leg. Cycle through this progression a couple times until the shoulder is in contact with the ground. If it is too difficult to get the shoulder down, then elevate the flexed leg with towels or another object such as a step.