Shoulder - Adduction
Improve shoulder mobility and flexibility with the bodyweight shoulder adduction stretch.
- Movement
- Isolation
- Force
- Static
- Per set
- 30s
- Rest
- 10s
Free · iPhone only · Available on the App Store
Variations of Shoulder - Adduction
Description
This exercise targets the shoulder muscles and enhances shoulder mobility by bringing the arm closer to the body in a controlled movement.
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How to do Shoulder - Adduction
- 01Setup
Stand tall with your feet hip-width apart and maintain a neutral spine, ensuring good posture.
- 02Setup
Extend one arm straight out to your side at shoulder height, then bring it across the front of your body.
- 03
Use your opposite hand to gently grasp the elbow or forearm of the extended arm, creating a light anchor point.
- 04
Gently pull the extended arm further across your body, feeling a stretch in the posterior deltoid and rotator cuff area.
- 05
Hold the stretch for the prescribed duration while breathing deeply, then slowly release the arm and repeat on the other side.
Tips
- Focus on controlled movement, avoiding any jerky motions that could strain the shoulder joint or surrounding tissues.
- Keep your torso stable and avoid twisting your body; the movement should primarily come from the adduction of the shoulder joint.
- Breathe deeply throughout the stretch to help relax the muscles and improve your overall flexibility and range of motion.
- Only stretch to the point of a mild to moderate tension, never pushing into sharp pain, to prevent injury.
Common mistakes
- Rounding the back or twisting the torso reduces the stretch's effectiveness on the shoulder; keep your chest open and hips square throughout the movement.
- Pulling too aggressively or bouncing into the stretch can cause injury; gently increase the stretch until you feel mild tension, then hold steadily.
- Shrugging the shoulder during the stretch can engage the trapezius instead of the target shoulder muscles; keep your shoulders relaxed and down away from your ears.
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Is Shoulder - Adduction good for beginners?
Shoulder - Adduction is rated beginner. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Shoulder - Adduction?
You need Body weight to perform Shoulder - Adduction. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Shoulder - Adduction?
Focus on controlled movement, avoiding any jerky motions that could strain the shoulder joint or surrounding tissues. Keep your torso stable and avoid twisting your body; the movement should primarily come from the adduction of the shoulder joint. Breathe deeply throughout the stretch to help relax the muscles and improve your overall flexibility and range of motion. Only stretch to the point of a mild to moderate tension, never pushing into sharp pain, to prevent injury.
What are common mistakes when doing Shoulder - Adduction?
Rounding the back or twisting the torso reduces the stretch's effectiveness on the shoulder; keep your chest open and hips square throughout the movement. Pulling too aggressively or bouncing into the stretch can cause injury; gently increase the stretch until you feel mild tension, then hold steadily. Shrugging the shoulder during the stretch can engage the trapezius instead of the target shoulder muscles; keep your shoulders relaxed and down away from your ears.
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Free · iPhone only · Available on the App Store