라이브러리로시작 
끝 
운동 라이브러리
Rear Deltoid Stretch
A standing cross-body stretch for the rear deltoid and posterior shoulder capsule, used to maintain shoulder mobility between pressing and pulling sessions.
스트레칭맨몸Static stretch
주동근
후면 삼각근
협응근
극하근소원근중부 승모근
장비
맨몸
패턴
Static stretch
준비 자세
- 01Stand tall with the shoulders level and relaxed.
- 02Bring one arm straight across the chest at shoulder height.
- 03Hook the opposite forearm or hand just above the elbow of the stretching arm.
- 04Keep the stretching-side shoulder blade from rolling forward.
수행
- 01Gently pull the arm across the body until you feel a stretch in the back of the shoulder.
- 02Hold the position while breathing slowly and keeping the torso square.
- 03Hold for 20 to 30 seconds without bouncing.
- 04Release slowly and repeat on the other arm.
체크포인트
- -The stretch is felt behind the shoulder, not in the neck.
- -Torso stays facing forward instead of rotating with the pull.
- -The stretched arm stays at shoulder height, not drifting up or down.
- -Tension is moderate; it should never be painful.
흔한 실수
- -Shrugging the stretching shoulder up toward the ear.
- -Rotating the whole torso instead of isolating the shoulder.
- -Pulling on the elbow joint itself rather than just above it.
- -Bouncing into the stretch instead of a steady hold.
프로그래밍 노트
- -Hold 2 to 3 sets of 20 to 30 seconds per side after upper-body sessions.
- -Use light, frequent doses rather than one long aggressive stretch.
- -Save deep static holds for after training, not before heavy pressing.