Arm Downward Across
Rep Range
Time Based
Hints
Begin by standing tall with feet hip-width apart and a neutral spine. Extend one arm straight out in front of you, keeping it at shoulder height. Ensure your palm is facing down and open. From this position, initiate the stretch by bringing the extended arm downward across your torso. Using your opposite hand, grab near the elbow of the extended arm and gently pull it further downward across your body. Ensure the arm being stretched remains straight with a slight bend at the elbow. Hold the stretch for a comfortable duration, feeling a stretch along the outer part of the shoulder and upper back. Repeat on the other side.
Common Mistakes
Avoid pulling too forcefully with your assisting hand. The stretch should be gentle and never cause pain. Ensure you don't rotate or twist your torso excessively during the stretch; maintain an upright posture. Avoid locking the elbow of the arm being stretched; maintain a slight bend.
Breathing
Take a deep inhale as you extend your arm out in front. Exhale slowly and deeply as you bring the arm downward across the body and apply the gentle pull. Breathe rhythmically, holding the stretch, and inhale again as you release and return to the starting position.
Muscle Focus
Primary Focus Area
Middle Shoulders, Rear Shoulders