Tverrå Strikk for Skulder

The Cross-Body Shoulder Stretch is a simple but effective exercise for stretching the shoulders and upper back . It is particularly useful for loosening up tight muscles after exercise or prolonged sitting. This stretch also helps to increase flexibility and improve range of motion in the shoulders.

Correct Technique

How to perform the Cross-Body Shoulder Stretch:

1. Stand or sit upright with your feet hip-width apart.
2. Stretch your right arm across your chest, parallel to the floor.
3. Use your left hand to gently pull on your right arm, at the elbow or upper arm, to deepen the stretch.
4. Keep your shoulders down and relaxed, and feel the stretch in the back of your right shoulder.
5. Hold the stretch for 20-30 seconds before repeating on the opposite side.

Common Errors

• Raised shoulders: Avoid raising your shoulders towards your ears. Keep them relaxed to reinforce the stretch.
• Short stretch: Hold the stretch long enough to get the full effect, at least 20 seconds on each side.

Modifications and Variations

• Standing or sitting: You can do the stretch either standing or sitting, depending on what feels most comfortable for you.
• Deeper stretch: For a deeper stretch, pull your arm closer to your body while keeping your shoulders relaxed.

Repetitions and Sets

Hold the stretch for 20-30 seconds on each side, and repeat 2-3 times to release tension in the shoulders and upper back.

Breathing techniques

Inhale calmly while preparing the stretch, and exhale slowly while holding the stretch to release tension in the shoulder muscles.

Visual Tips and Angles

Watch this video for a detailed tutorial on the Cross-Body Shoulder Stretch:

The video provides a visual demonstration of how to perform the Cross-Body Shoulder Stretch with correct technique.