Bent Arm Shoulder Stretch
Improve shoulder flexibility and reduce tension with the Bent Arm Shoulder Stretch. Gently pull your bent arm across your chest to target shoulder muscles.
Variations of Bent Arm Shoulder Stretch
Standing Reverse Shoulder Stretch
Gently stretch your posterior deltoids and shoulder capsule with this standing reverse shoulder stretch.
Standing Upright Shoulders Stretch
Improve shoulder flexibility and relieve tension with this simple standing upright stretch. Enhance range of motion and reduce stiffness effectively.
Sitting Shoulders Stretch On Bench
Improve shoulder flexibility and reduce tension with the Sitting Shoulder Stretch on Bench. Safely lengthen your deltoids and upper back muscles.
Assisted Sitting Reverse Shoulder Stretch
Improve shoulder flexibility and stretch your deltoids with this assisted sitting reverse shoulder stretch.
Description
A simple stretch exercise that helps to improve flexibility and reduce tension in the shoulders. It involves bending the arm and gently pulling it across the chest.
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How to Do Bent Arm Shoulder Stretch
- 1Setup
Begin standing or sitting tall with a neutral spine, relaxing your shoulders down and back.
- 2Setup
Extend one arm straight out in front of you, then bend it at the elbow to a 90-degree angle, keeping your palm facing inward.
- 3
Use your opposite hand to gently grasp the elbow or upper arm of your bent arm, then slowly pull it across your chest towards the opposite shoulder.
- 4
Continue pulling until you feel a mild to moderate stretch in the back of your shoulder, holding this position for the prescribed duration.
- 5
Ensure the shoulder of the arm being stretched remains down and away from your ear, maintaining a relaxed neck.
Tips
- Breathe deeply and slowly throughout the stretch to help your muscles relax and allow for a deeper, more effective stretch.
- Listen to your body and stretch only to the point of gentle tension, never pushing into pain, which could lead to injury.
- Keep your torso stable and avoid twisting your body to compensate; the movement should primarily come from the shoulder joint.
Common Mistakes
- ×Shrugging the stretching shoulder towards your ear reduces the stretch on the posterior deltoid; actively keep your shoulder blade depressed and retracted.
- ×Twisting your torso to get a deeper stretch can reduce the effectiveness and introduce strain; maintain a stable, upright posture throughout the movement.
- ×Overstretching to the point of pain can cause injury; ease off if you feel any sharp discomfort, aiming for a gentle, tolerable tension.
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Related Exercises
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Shoulder - Transverse Flexion
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Shoulder - Extension
Improve shoulder flexibility and range of motion with this bodyweight shoulder extension stretch.
Shoulder - Flexion
Strengthen your anterior deltoids and improve overhead mobility with bodyweight shoulder flexion.
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