Shoulder - Transverse Extension
Deeply stretch your posterior deltoid and rotator cuff with this effective bodyweight transverse shoulder extension stretch.
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.
How to Do Shoulder - Transverse Extension
- 1Setup
Stand tall with good posture, feet hip-width apart, and shoulders relaxed.
- 2Setup
Extend one arm straight out in front of you, parallel to the floor, then bring it across your body at shoulder height.
- 3
Use your opposite hand to gently press on the elbow or upper arm of the extended arm, pulling it further across your chest.
- 4
Hold the stretch, feeling a gentle pull in the back of your shoulder and upper arm, for the prescribed duration.
- 5
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.
Variations
Shoulder - Transverse Abduction
Improve shoulder mobility and target posterior deltoids with transverse abduction. This bodyweight exercise enhances shoulder health and posture.
Shoulder - Transverse Flexion
Effectively stretch your posterior deltoid and rotator cuff muscles with this simple bodyweight transverse shoulder stretch.
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.
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Shoulder - Adduction
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Bent Arm Shoulder Stretch
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