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:
2. 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.
3. Hold the Stretch: Maintain this position for 15 to 30 seconds, focusing on your breath and muscle relaxation.
4. Return to Start Position: Slowly release the stretch and return to the starting position with both arms relaxed.
5. 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.
6. Hold the Stretch: Again, maintain this position for 15 to 30 seconds.
7. 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.
