Enhance Shoulder Flexibility with Arm Upward Across

Arm Upward Across

Rep Range

Time Based

Hints

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.

Muscle Focus

Primary Focus Area

Middle Shoulders, Rear Shoulders, Serratus Anterior