Seated Shoulder Cross-Over Stretch
Relieve shoulder tension with the Seated Shoulder Cross-Over Stretch! Improve flexibility and relax your upper back with this simple exercise.
Muscle Groups
Primary
Secondary
Instructions
Seated Crossover Shoulders Stretch
Positioning:
1. Start Position: Sit comfortably on the floor with your legs crossed. You can sit in a full cross-legged position or a half cross-legged position based on your flexibility. Make sure your spine is straight and your shoulders are relaxed.
Movement:
Stretching the Shoulders:
Step 1: Raise your right arm to shoulder height, keeping it straight.
Step 2: Bring your right arm across your body towards the left side.
Step 3: With your left arm, gently pull the right arm closer to your chest. You should feel a stretch across the shoulder and upper back. Hold this position.
Step 4: Keep your neck relaxed and face forward, breathing deeply.
Hold the Stretch: Maintain this position for 15 to 30 seconds, focusing on your breath and muscle relaxation.
Return to Start Position: Slowly release the stretch and return to the starting position with both arms relaxed.
Repeat on the Other Side:
Step 5: Now raise your left arm to shoulder height and bring it across your body towards the right side.
Step 6: Use your right arm to gently pull the left arm closer to your chest and hold the stretch.
Hold the Stretch: Again, maintain this position for 15 to 30 seconds.
Final Position: Return to the starting position and relax.
Tips:
Keep your movements gentle and controlled.
Do not force your shoulder into a position; only stretch to the point of mild discomfort.
This stretch can be performed regularly to increase flexibility and relieve tension in the shoulders.