Build Flexibility with Reach Across

Reach Across

Rep Range

Time Based

Hints

Begin in a standing position with your feet hip-width apart and arms relaxed by your sides. Extend one arm out straight in front of you at shoulder height, with the palm facing the ground. From here, gently reach the arm across your body towards the opposite side. Using your opposite hand, grab the elbow of the extended arm, gently pulling to intensify the stretch. As you pull, you should feel a more pronounced stretch along the back of the shoulder and upper back. Maintain a forward gaze, and ensure the movement is controlled and smooth. After holding the position for several breaths or a duration comfortable for you, slowly release the arm and return it to the starting position. Then, repeat the movement with the opposite arm.

Common Mistakes

Avoid rotating your torso as you reach and pull; the movement should be primarily from the shoulder joint. Ensure that you do not over-pull or force the stretch to avoid straining the shoulder. Also, be mindful to keep the shoulder of the reaching arm down, preventing it from shrugging up towards the ear.

Breathing

Take a deep inhalation as you extend and reach your arm across. As you use the opposite hand to gently pull and intensify the stretch, exhale slowly and deeply. This rhythmic breathing can aid in further relaxation and facilitate a deeper stretch.

Muscle Focus

Primary Focus Area

Middle Shoulders, Rear Shoulders, Serratus Anterior, Triceps