Arm Adduction Stretches

Arm adduction is a movement in which you bring your arm toward your body. The latissimus dorsi and teres major of the back are the main muscles that allow you to execute this motion. When you adduct your arms at the shoulder, your arm abductors are placed in a stretched position. Arm abduction is literally the opposite of adduction, and it causes your arms to move away from your body. The muscles responsible for arm abduction include the lateral deltoid and supraspinatus of the shoulder. By performing arm adduction stretches as part of your workout regimen, you will improve flexibility in your shoulders.

Things You'll Need

  • Flat weight bench
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Instructions

  1. Bent-Over Arm Adduction Stretch

    • 1

      Stand on the ground with your feet shoulder-width apart.

    • 2

      Lean forward at the waist until your back is parallel to the ground and slightly bend your knees.

    • 3

      Adduct your right arm at the right shoulder as much as possible, thus bringing your right arm across your chest, until you feel a stretch in your right shoulder. Keep your right elbow almost fully extended.

    • 4

      Hold your right arm up against your chest with your left hand to maintain the adducted position.

    • 5

      Keep your right arm adducted for 15 to 30 seconds, then repeat the stretch with your left arm. Alternate the stretch between the right and left arm until you perform the desired number of sets.

    Lying Arm Adduction Stretch

    • 6

      Lie face-up on a flat weight bench and place your feet on the ground.

    • 7

      Bring your right arm across your chest by performing arm adduction at the right shoulder.

    • 8

      Press your right arm down on your chest with your left hand until you feel a stretch in your right shoulder.

    • 9

      Maintain this stretched position for 15 to 30 seconds.

    • 10

      Repeat the stretch with your left arm and keep alternating between each side until you perform the desired number of sets.