Cross-Body Shoulder Stretch
A stretch for the back of the shoulder: a straight arm across the chest, held by the other hand.
How to do it
- Stand or sit tall with your shoulders down.
- Extend one arm and bring it horizontally across your chest.
- Use the forearm or hand of the other arm to gently press it toward your chest.
- Keep the stretched arm straight and do not lift the shoulder toward your ear.
- Do not rotate your torso; look straight ahead.
- Breathe evenly for about 30 seconds, then switch arms.
Key technique cue
Straight arm across the chest, draw it in with the other hand. Hold 30 s per side.
Common mistakes
- ✕ Turning the torso instead of stretching the shoulder
- ✕ Shrugging the shoulder toward the ear
- ✕ Pushing hard and jerkily on the arm
- ✕ Holding your breath
Benefits
- ✓ Stretches the rear deltoid
- ✓ Eases stiffness in the shoulders
- ✓ Needs no equipment and works anywhere
About the exercise
The cross-body shoulder stretch gently stretches the rear deltoid and the muscles around the shoulder blade. It can be done standing or seated and needs no equipment. It suits the end of an upper-body workout and shoulder stiffness from desk work.
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