shoulder focus
Cross-Body Shoulder Stretch
Drawing one arm across the chest to stretch the back of the shoulder, which tightens with desk work, driving and sport.
Key cue: Arm across the chest at shoulder height, shoulder down, draw in.
Area
shoulder
Level
beginner
Volume
20s/side
Goal
mobility
How to do it
- 1Stand or sit tall and bring one arm across your chest at shoulder height.
- 2Use your other hand to hold it just above or below the elbow, and draw it gently closer until you feel a stretch at the back of the shoulder.
- 3Keep your shoulder down, not hitched up towards your ear.
- 4Hold for 20 seconds, breathing slowly, then change arms.
Easier and harder versions
- Easier
- Keep the arm lower, at chest height, and pull gently for 10 seconds.
- Harder
- Hold the stretch for 30 seconds, with the arm across at shoulder height.
Helps with
Commonly used for:
Shoulder tightnessStiffness after desk workLimited reaching across the body
Read more
Benefits
- Eases tightness at the back of the shoulder
- Takes under a minute
- Needs no equipment
Muscles worked
Stretch. Stretches your back of the shoulder, rear deltoids and upper back.
Back of the shoulderRear deltoidsUpper back
Form tips
- Hold the arm at the elbow, not the wrist.
- Breathe out as you draw the arm in.
Common mistakes
- Twisting your body towards the arm.
- Pulling hard enough to cause a pinch at the front of the shoulder.
When to avoid or modify
- Stretch to a mild pull only. Stop if you feel a pinch or sharp pain at the top or front of the shoulder.
- Take extra care after a shoulder dislocation or surgery.
If in doubt, check with a qualified physiotherapist before continuing.