This exercise involves crossing your arms in front of your body and then uncrossing them repeatedly. It is often used as a warm-up or to improve shoulder mobility and flexibility.
Step by step guide:
- Stand with your feet shoulder-width apart and your arms extended out to the sides at shoulder height.
- Cross your right arm over your left arm in front of your body, keeping your arms straight.
- Uncross your arms and return to the starting position.
- Cross your left arm over your right arm in front of your body, keeping your arms straight.
- Uncross your arms and return to the starting position.
- Repeat steps 2-5 for the desired number of repetitions.
Tips
Keep your core engaged and perform the movement in a controlled manner to avoid injury. Ensure the movement is smooth and do not force the crossover beyond your comfortable range of motion.
Benefits
This exercise increases flexibility and range of motion in the shoulders, helps prevent shoulder injuries, relieves tension and tightness in the shoulders and upper back, improves posture and alignment, and can be done anywhere without equipment.
Prevention
Avoid performing the movement quickly or abruptly, as this could strain the shoulder muscles. If you experience pain or discomfort in your shoulders, stop the exercise and reassess your technique. Perform the movement with control and ensure not to force the arm crossover beyond what feels comfortable.
