Cross-Body Shoulder Stretch tutorial
The cross-body shoulder stretch is done by pulling one straight arm across the front of the body toward the opposite shoulder. It releases the rear shoulder and the muscles between the shoulder blades and suits all levels for cooling down after upper-body training, swimming or long computer work.
How to perform
- Stand or sit tall with your shoulders relaxed.
- Bring one straight arm across the front of your body at shoulder height.
- Hold it just above the elbow with the other hand.
- Gently pull the arm toward your chest and opposite shoulder.
- Hold for 20 to 30 seconds.
- Release the arm slowly and repeat on the other side.
Breathing: Breathe slowly and deeply and keep your body relaxed during the stretch.
Key tips
- Apply pressure above the elbow, not on the joint itself.
- Keep the shoulder of the stretched arm down.
- Keep your torso facing forward without rotating.
Common mistakes
- Letting the shoulder rise toward the ear
- Rotating the torso along with the arm
- Yanking the arm with sudden force
Safety: People with shoulder pain or impingement should keep the arm below shoulder height and stretch very gently.
Stretching and mobilityPrimary muscle
No equipmentEquipment
BeginnerLevel
Gym and homeLocation
Assisting muscles
Suggested sets and reps
Offer2–3 rounds × 20–30 sec hold
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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