Adduction Hand With Elbow Extended Stretch

Adduction Hand With Elbow Extended Stretch

The Adduction Hand With Elbow Extended Stretch is a fantastic exercise that targets the muscles in your inner thighs, as well as the muscles of your upper back and shoulders. This exercise is often used as a warm-up or a cool-down stretch, and it can also be incorporated into a full-body training routine. To perform the Adduction Hand With Elbow Extended Stretch, stand tall with your feet shoulder-width apart and your knees slightly bent. Extend one arm out to the side, keeping your elbow straight. Bring your other arm across your body, placing your hand on the opposite shoulder as if you were giving yourself a one-armed hug. Next, gently press your elbow towards your midline, focusing on feeling a stretch in the inner thigh of the same-side leg. Hold this position for about 15-30 seconds, breathing deeply and relaxing into the stretch. Switch sides and repeat the stretch for the other side. Remember, it's important to listen to your body and never push yourself into pain or discomfort. If you experience any pain while performing this stretch, stop immediately and consult with a fitness professional or a physician. Incorporating the Adduction Hand With Elbow Extended Stretch into your fitness routine can help improve your flexibility, posture, and overall muscle balance.


  • Stand or sit upright with good posture.
  • Extend your right arm out to the side at shoulder height.
  • Keep your elbow straight and your palm facing down.
  • Bring your right arm across your body towards your left side, as if you were reaching for something.
  • Feel a gentle stretch in the muscles on the inside of your arm and shoulder.
  • Hold the stretch for 15-30 seconds, while maintaining good posture.
  • Release the stretch slowly and return your right arm to the starting position.
  • Repeat the stretch on the opposite side by extending your left arm out to the side and bringing it across your body towards your right side.
  • Remember to breathe deeply and relax during the stretch.
  • Perform 2-3 sets of this stretch, alternating sides.
  • Incorporate this stretch into your regular flexibility routine or as part of a warm-up and cool-down for upper body workouts.

Tips & Tricks

  • Focus on engaging your core muscles throughout the exercise for added stability and balance.
  • Make sure to maintain proper posture by keeping your back straight and shoulders relaxed.
  • Control the movement by smoothly and slowly bringing your hand towards the center of your body and then returning to the starting position.
  • Pay attention to your breathing and exhale as you bring your hand towards the center of your body, and inhale as you return to the starting position.
  • Keep your elbow extended throughout the exercise to fully engage the muscles of your arm and shoulder.
  • Remember to warm up before attempting this exercise to prepare your muscles for the movement and reduce the risk of injury.
  • If you feel any discomfort or pain during the stretch, stop immediately and consult a fitness professional or healthcare provider.
  • Consider incorporating other exercises that target the same muscle groups to create a more comprehensive workout routine.
  • Stay consistent with your workout regimen to see improvements in your flexibility and range of motion over time.
  • Remember to listen to your body and modify the exercise as needed to accommodate any physical limitations or restrictions you may have.


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