Shoulder - Adduction
Improve shoulder mobility and flexibility with the bodyweight shoulder adduction stretch.
Description
This exercise targets the shoulder muscles and enhances shoulder mobility by bringing the arm closer to the body in a controlled movement.
How to Do Shoulder - Adduction
- 1Setup
Stand tall with your feet hip-width apart and maintain a neutral spine, ensuring good posture.
- 2Setup
Extend one arm straight out to your side at shoulder height, then bring it across the front of your body.
- 3
Use your opposite hand to gently grasp the elbow or forearm of the extended arm, creating a light anchor point.
- 4
Gently pull the extended arm further across your body, feeling a stretch in the posterior deltoid and rotator cuff area.
- 5
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.
Variations
Shoulder - Abduction
Gently improve shoulder flexibility and range of motion with this bodyweight shoulder abduction stretch. Safely open your shoulders and ease tension.
Shoulder - Transverse Adduction
Improve shoulder flexibility and release tension in your posterior deltoid with this effective transverse adduction stretch.
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.
Related Exercises
Shoulder - Lateral Rotation (External Rotation)
Strengthen your rotator cuff with bodyweight lateral rotations to improve shoulder stability and health. Perfect for injury prevention and rehabilitation.
Shoulder - Transverse Extension
Deeply stretch your posterior deltoid and rotator cuff with this effective bodyweight transverse shoulder extension stretch.
Shoulder - Medial Rotation (Internal Rotation)
Improve shoulder internal rotation with this bodyweight stretch. Enhance joint mobility and reduce stiffness for better overhead movement and daily
Shoulder Extensor Adductor And Retractor Stretch
Improve shoulder flexibility and reduce tension with the Shoulder Extensor Adductor and Retractor Stretch. Gently cross your arm to deepen the stretch.
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Kettlebell Around Head Rotation
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