Shoulder - Transverse Flexion
Effectively stretch your posterior deltoid and rotator cuff muscles with this simple bodyweight transverse shoulder stretch.
Description
This exercise involves extending your arms to the side and bringing them together in front of your body, working out your shoulder muscles.
How to Do Shoulder - Transverse Flexion
- 1Setup
Stand tall with a neutral spine, feet shoulder-width apart, and shoulders relaxed, facing forward.
- 2Setup
Extend one arm straight out in front of your body at shoulder height, keeping your elbow slightly soft.
- 3
Bring the extended arm across your body, aiming your hand towards the opposite shoulder, keeping your arm straight.
- 4
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.
- 5
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.
Variations
Shoulder - Transverse Extension
Deeply stretch your posterior deltoid and rotator cuff with this effective bodyweight transverse shoulder extension 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.
Shoulder - Flexion
Strengthen your anterior deltoids and improve overhead mobility with bodyweight shoulder flexion.
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
Bent Arm Shoulder Stretch
Improve shoulder flexibility and reduce tension with the Bent Arm Shoulder Stretch. Gently pull your bent arm across your chest to target shoulder muscles.
Assisted Sitting Reverse Shoulder Stretch
Improve shoulder flexibility and stretch your deltoids with this assisted sitting reverse shoulder 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.
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