Shoulder Adductor Elevator And Protractor Stretch
Perform the Shoulder Adductor Elevator and Protractor Stretch to enhance shoulder flexibility and mobility.
- Stand tall with your feet shoulder-width apart.
- Raise one arm overhead, bending at the elbow to bring your hand behind your head.
- With the opposite hand, gently pull the elbow of the raised arm to deepen the stretch.
- Hold the position for 15-30 seconds, then switch arms.
How to perform the Shoulder Adductor Elevator And Protractor Stretch
- Set up. Set up in a stable, balanced starting position appropriate for the Shoulder Adductor Elevator And Protractor Stretch using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your deltoids.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your deltoids rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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