Arm Upward Across
This upper-body stretch targets your middle shoulders, rear shoulders and serratus anterior. Watch the demo video, then follow the tips below.
Rep Range
Time Based
How to do Arm Upward Across
Begin in a standing position with feet hip-width apart, keeping a neutral spine. Extend one arm straight out in front of you at shoulder height with your palm facing down and open. From this position, lift the arm upward and place it right under your chin, allowing your head to move slightly up to accommodate the arm. With your opposite hand, gently grab near the elbow of the extended arm, ensuring it stays secure under the chin. The arm being stretched should remain straight but with a slight bend in the elbow. Hold this position, feeling the stretch along the side of the shoulder. Once you've held the stretch for a comfortable duration, release and repeat on the other side.
Common mistakes
Avoid using excessive force when assisting with your opposite hand. The stretch should be gentle and not induce any discomfort or pain. Ensure you don't over-extend your neck or push it excessively forward. Maintain a slight upward tilt without straining.
Breathing
Inhale deeply as you extend your arm straight out in front. As you position your arm under your chin and adjust your head, exhale slowly and deeply. Maintain rhythmic breathing while holding the stretch position. Inhale again as you release and prepare to switch sides.
Muscles worked
Primary Focus Area
Middle Shoulders, Rear Shoulders, Serratus Anterior
