Shoulder - Adduction

Description

How to Do Shoulder - Adduction

1. 1
   Setup

   Stand tall with your feet hip-width apart and maintain a neutral spine, ensuring good posture.

2. 2
   Setup

   Extend one arm straight out to your side at shoulder height, then bring it across the front of your body.

3. 3

   Use your opposite hand to gently grasp the elbow or forearm of the extended arm, creating a light anchor point.

4. 4

   Gently pull the extended arm further across your body, feeling a stretch in the posterior deltoid and rotator cuff area.

5. 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.