Cross-Body Shoulder Stretch
The Cross-Body Shoulder Stretch is a simple and effective exercise that helps stretch the muscles in the shoulders and upper back. This stretch is ideal for improving flexibility in the shoulder area and can also help reduce tension in the upper body, especially after exercise or prolonged sitting.
How to do the Cross-Body Shoulder Stretch correctly
Follow these steps to perform the Cross-Body Shoulder Stretch correctly:
- Stand up straight or sit with a straight back and relaxed shoulders.
- Extend your right arm straight across your chest to the left.
- Use your left hand to hold the right upper arm close to the body and feel a stretch in the right shoulder.
- Hold the stretch for 20-30 seconds, then repeat with the opposite arm.
Typical errors of the Cross-Body Shoulder Stretch
To get the most out of the stretch and avoid injury, you must be aware of the following mistakes:
- Shrug : Keep your shoulders relaxed and lowered to ensure the stretch focuses on the shoulder muscles and not the neck.
- Excessive pressure : The stretch should be gentle and comfortable, so avoid pressing the arm too hard against the body.
- Twisting the upper body : Keep the body stable and straight to isolate the stretch to the shoulder.
Variations and Adjustments for the Cross-Body Shoulder Stretch
Depending on your flexibility and needs, try these variations of the Cross-Body Shoulder Stretch :
- Standing Cross-Body Stretch against a wall : Stand with your back against a wall and lightly press your arm against the wall for extra stability and support.
- Dumbbell Single Arm Stretch : Hold a light dumbbell in the outstretched arm for a deeper stretch of the shoulder.
Rehearsals and recommendations
Hold the stretch for 20-30 seconds per side and repeat 2-3 times. Perform the exercise daily or after training to loosen up the shoulder area and reduce tension.
Breathing during the exercise
Remember to breathe deeply throughout the stretch. Take a deep breath as you enter the stretch and exhale slowly to help your muscles relax and improve the effect of the stretch.