Shoulder - Transverse Adduction
Improve shoulder flexibility and release tension in your posterior deltoid with this effective transverse adduction stretch.
Description
This exercise focuses on the transverse adduction of the shoulder, which involves bringing your arm across the front of your body.
How to Do Shoulder - Transverse Adduction
- 1Setup
Stand tall with your feet shoulder-width apart, maintaining a neutral spine and relaxed shoulders.
- 2Setup
Extend one arm straight out in front of your body at shoulder height, keeping a slight bend in the elbow.
- 3
Slowly bring the extended arm across the front of your body towards the opposite shoulder.
- 4
Use your other hand to gently pull on the elbow or upper arm of the stretching arm, deepening the stretch in your posterior shoulder.
- 5
Hold the stretch for the prescribed duration, breathing deeply and allowing your muscles to relax.
- 6
Release the stretch slowly and repeat on the other side, ensuring equal time for both shoulders.
Tips
- Focus on keeping the shoulder of the stretching arm down and relaxed, avoiding any shrugging towards your ear.
- Maintain a stable torso throughout the stretch; do not twist your body to compensate for limited shoulder mobility.
- Control the intensity of the stretch by how gently you pull with your assisting hand, never forcing it to the point of pain.
- Breathe deeply and slowly into the stretch; exhalations can help you relax further into the movement.
Common Mistakes
- ×Shrugging the shoulder being stretched reduces the effectiveness of the stretch; actively depress your scapula to keep your shoulder down.
- ×Twisting your torso to bring the arm further across compromises spinal alignment and diminishes the targeted shoulder stretch; keep your hips and shoulders square.
- ×Bouncing or using jerky movements can lead to injury; always ease gently into the stretch and hold it statically.
Variations
Shoulder - Transverse Extension
Deeply stretch your posterior deltoid and rotator cuff with this effective bodyweight transverse shoulder extension stretch.
Shoulder - Transverse Flexion
Effectively stretch your posterior deltoid and rotator cuff muscles with this simple bodyweight transverse shoulder stretch.
Shoulder - Extension
Improve shoulder flexibility and range of motion with this bodyweight shoulder extension stretch.
Shoulder - Adduction
Improve shoulder mobility and flexibility with the bodyweight shoulder adduction stretch.
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 - Medial Rotation (Internal Rotation)
Improve shoulder internal rotation with this bodyweight stretch. Enhance joint mobility and reduce stiffness for better overhead movement and daily
Assisted Sitting Reverse Shoulder Stretch
Improve shoulder flexibility and stretch your deltoids with this assisted sitting reverse shoulder stretch.
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.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Kettlebell Around Head Rotation
Build shoulder mobility and stability by rotating a kettlebell around your head in a controlled circular path.
Track Shoulder - Transverse Adduction in your workouts
Log sets, reps, and weight. See your progress over time.
Get Ellim — Free