Shoulder - Transverse Flexion
Effectively stretch your posterior deltoid and rotator cuff muscles with this simple bodyweight transverse shoulder stretch.
- Movement
- Isolation
- Force
- Static
- Per set
- 2 min
- Rest
- 1 min
Free · iPhone only · Available on the App Store
Variations of Shoulder - Transverse Flexion
Description
This exercise involves extending your arms to the side and bringing them together in front of your body, working out your shoulder muscles.
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How to do Shoulder - Transverse Flexion
- 01Setup
Stand tall with a neutral spine, feet shoulder-width apart, and shoulders relaxed, facing forward.
- 02Setup
Extend one arm straight out in front of your body at shoulder height, keeping your elbow slightly soft.
- 03
Bring the extended arm across your body, aiming your hand towards the opposite shoulder, keeping your arm straight.
- 04
Use your other hand to gently press on the triceps or elbow of the stretching arm, pulling it further across your chest until you feel tension in the posterior shoulder.
- 05
Hold this position for the prescribed duration, maintaining a steady breath and keeping your torso stable.
Tips
- Keep the stretching shoulder down and away from your ear to maximize the stretch on the posterior deltoid.
- Breathe deeply and slowly throughout the stretch; exhaling can help you relax further into the position.
- Only stretch to the point of mild tension, never pain; listen to your body and ease off if discomfort arises.
- Maintain a stable torso and avoid rotating your body; the movement should primarily come from the shoulder joint.
Common mistakes
- Shrugging the shoulder during the stretch reduces its effectiveness; actively press the stretching shoulder down and back to keep it relaxed.
- Rotating your torso to get a deeper stretch shifts the focus away from the shoulder; keep your hips and shoulders square to the front.
- Forcing the arm too far across the body can lead to injury; gently pull until you feel a comfortable stretch, not sharp pain.
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Is Shoulder - Transverse Flexion good for beginners?
Shoulder - Transverse Flexion 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 Flexion?
You need Body weight to perform Shoulder - Transverse Flexion. 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 Flexion?
Keep the stretching shoulder down and away from your ear to maximize the stretch on the posterior deltoid. Breathe deeply and slowly throughout the stretch; exhaling can help you relax further into the position. Only stretch to the point of mild tension, never pain; listen to your body and ease off if discomfort arises. Maintain a stable torso and avoid rotating your body; the movement should primarily come from the shoulder joint.
What are common mistakes when doing Shoulder - Transverse Flexion?
Shrugging the shoulder during the stretch reduces its effectiveness; actively press the stretching shoulder down and back to keep it relaxed. Rotating your torso to get a deeper stretch shifts the focus away from the shoulder; keep your hips and shoulders square to the front. Forcing the arm too far across the body can lead to injury; gently pull until you feel a comfortable stretch, not sharp pain.
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Free · iPhone only · Available on the App Store