Shoulder - Transverse Adduction

Improve shoulder flexibility and release tension in your posterior deltoid with this effective transverse adduction stretch.

IntermediateShoulders Body weight

Movement: Compound
Force: Pull
Per set: 1 min
Rest: 30s

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Variations of Shoulder - Transverse Adduction

Isolation

Shoulder - Transverse Extension

Shoulders · Body weight

Beginner

Isolation

Shoulder - Transverse Flexion

Shoulders · Body weight

Intermediate

Isolation

Shoulder - Extension

Shoulders · Body weight

Intermediate

Isolation

Shoulder - Adduction

Shoulders · Body weight

Beginner

Description

This exercise focuses on the transverse adduction of the shoulder, which involves bringing your arm across the front of your body.

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How to do Shoulder - Transverse Adduction

01
Setup
Stand tall with your feet shoulder-width apart, maintaining a neutral spine and relaxed shoulders.
02
Setup
Extend one arm straight out in front of your body at shoulder height, keeping a slight bend in the elbow.
03
Slowly bring the extended arm across the front of your body towards the opposite shoulder.
04
Use your other hand to gently pull on the elbow or upper arm of the stretching arm, deepening the stretch in your posterior shoulder.
05
Hold the stretch for the prescribed duration, breathing deeply and allowing your muscles to relax.
06
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.

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Questions

Is Shoulder - Transverse Adduction good for beginners?

Shoulder - Transverse Adduction is rated intermediate. 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 - Transverse Adduction?

You need Body weight to perform Shoulder - Transverse 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 - Transverse Adduction?

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.

What are common mistakes when doing Shoulder - Transverse Adduction?

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.