Mobility and stretches
Cross-body shoulder stretch
- Kit
- No kit
- Works
- rear delts
- Also
- upper back · rotator cuff · traps
The cross-body shoulder stretch draws one arm across your chest to open the back of the shoulder and the outer upper back. It suits anyone whose shoulders feel tight after pressing, pulling or a long day at a desk, and it works as a gentle warm-up opener or a cool-down hold. Done slowly, it asks nothing of your strength and everything of your patience.
Form
How to do cross-body shoulder stretch
- 1Stand or sit tall with your feet about hip width apart, shoulders down and away from your ears.
- 2Bring one arm straight across your chest at roughly chest height, keeping it long rather than bent.
- 3Hook your other forearm just above the crossed elbow and draw the arm closer to your body until you feel a stretch across the back of the shoulder.
- 4Breathe slowly and let the shoulder settle lower on each exhale, stopping short of any sharp pinch.
- 5Release the arm gently, roll the shoulder once, and work both sides for the same time.
Watch for
Common mistakes
Pulling on the elbow joint itself, which twists the arm instead of opening the shoulder.
Fix: Place your supporting forearm above the elbow, on the upper arm, and draw across from there.
Letting the stretched shoulder ride up towards the ear.
Fix: Set the shoulder down first, then add the pull, and keep it down through the whole hold.
Twisting the torso to get the arm further across.
Fix: Keep your chest square to the front and accept a smaller range that comes from the shoulder alone.
Variations
Easier and harder
Sessions