Enhancing Skills

Arm cross

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.

Type:

Stretch

Equipment:

N/A

This stretch targets the shoulders and upper back.

Proper form:

  1. Sit on the floor or a chair with your back straight and your feet flat on the ground.
  2. Bring your left arm across your chest and place your right hand on your left elbow.
  3. Gently pull your left arm towards your right shoulder until you feel a stretch in your left shoulder and upper back.
  4. Hold the stretch for 15-30 seconds, while breathing deeply.
  5. Release the stretch and repeat on the other side.

How to reduce difficulty: To make the stretch easier, you can use a towel or strap to hold onto your elbow.

How to increase difficulty: To increase the stretch, you can use your other hand to gently push your elbow towards your opposite shoulder.

Reps:

  • Beginner: 1 set of 2 reps on each side.
  • Intermediate: 2 sets of 5 reps on each side.
  • Advanced: 3 sets of 10 reps on each side.

Estimated time for exercise: 1-2 minutes.

Body Group:

Shoulders

Muscle Group(s):

Chest, Shoulders, Upper back

Muscles used:

Primary:

Deltoids

Secondary:

Pectoralis Major

Tertiary:

Rhomboids, Trapezius

Difficulty:

Intermediate

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.


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