Shoulder - Transverse Extension

Deeply stretch your posterior deltoid and rotator cuff with this effective bodyweight transverse shoulder extension stretch.

BeginnerShoulders Body weight

Movement: Isolation
Force: Static
Per set: 1 min
Rest: 30s

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Variations of Shoulder - Transverse Extension

Isolation

Shoulder - Transverse Abduction

Shoulders · Body weight

Intermediate

Isolation

Shoulder - Transverse Flexion

Shoulders · Body weight

Intermediate

Compound

Shoulder - Transverse Adduction

Shoulders · Body weight

Intermediate

Isolation

Shoulder - Extension

Shoulders · Body weight

Intermediate

Description

A stretching and strength exercise for the shoulder joint and upper back muscles. The movement involves extending the arms out to the sides and then bringing them back in front of the body.

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How to do Shoulder - Transverse Extension

01
Setup
Stand tall with good posture, feet hip-width apart, and shoulders relaxed.
02
Setup
Extend one arm straight out in front of you, parallel to the floor, then bring it across your body at shoulder height.
03
Use your opposite hand to gently press on the elbow or upper arm of the extended arm, pulling it further across your chest.
04
Hold the stretch, feeling a gentle pull in the back of your shoulder and upper arm, for the prescribed duration.
05
Release the stretch slowly and with control, then repeat the process on the other side.

Tips

Keep the stretching shoulder relaxed and depressed, avoiding any shrugging towards your ear to maximize the stretch on the posterior deltoid.
Maintain a straight torso and avoid twisting your body or leaning backward to ensure the stretch is isolated to the shoulder joint.
Breathe deeply and slowly throughout the stretch; exhale as you gently deepen the stretch to help relax the targeted muscles.
Experiment with slightly adjusting the angle of your stretching arm (a little higher or lower) to find the most effective stretch for your unique shoulder anatomy.

Common mistakes

Shrugging the shoulder during the stretch reduces the target muscle engagement; actively keep your shoulder blade depressed and relaxed.
Twisting the torso to compensate for lack of mobility diminishes the stretch on the target shoulder; keep your hips and shoulders square to the front.
Bouncing into the stretch can cause muscle strain or injury; gently and gradually deepen the stretch to a point of mild tension, never pain.

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Questions

Is Shoulder - Transverse Extension good for beginners?

Shoulder - Transverse Extension 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 - Transverse Extension?

You need Body weight to perform Shoulder - Transverse Extension. 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 Extension?

Keep the stretching shoulder relaxed and depressed, avoiding any shrugging towards your ear to maximize the stretch on the posterior deltoid. Maintain a straight torso and avoid twisting your body or leaning backward to ensure the stretch is isolated to the shoulder joint. Breathe deeply and slowly throughout the stretch; exhale as you gently deepen the stretch to help relax the targeted muscles. Experiment with slightly adjusting the angle of your stretching arm (a little higher or lower) to find the most effective stretch for your unique shoulder anatomy.

What are common mistakes when doing Shoulder - Transverse Extension?

Shrugging the shoulder during the stretch reduces the target muscle engagement; actively keep your shoulder blade depressed and relaxed. Twisting the torso to compensate for lack of mobility diminishes the stretch on the target shoulder; keep your hips and shoulders square to the front. Bouncing into the stretch can cause muscle strain or injury; gently and gradually deepen the stretch to a point of mild tension, never pain.