Mobility
Cross-Body Shoulder Stretch
The cross-body shoulder stretch gently stretches the back of your shoulder by drawing one arm across your chest. It helps you work on shoulder flexibility.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Sit or stand upright.
- Bring one arm across your chest at slightly below shoulder height.
- Draw your upper arm closer to your chest using your opposite hand just above the elbow.
- Hold your arm in this position for the prescribed time.
- Release the pressure gradually.
- Lower your arm to your side.
Form cues
- Keep your shoulder away from your ear.
- Breathe slowly throughout the hold.
Common mistakes
- Turning your torsoKeep your chest facing forward so the movement comes from your shoulder.
- Pulling at the wristApply pressure to your upper arm rather than using your wrist as a lever.
Safety
Forceful pulling can irritate your shoulder, especially if it is already sensitive or injured.
- Use only enough pressure to feel a mild stretch behind your shoulder.
- Stop if you feel joint pain, pinching, numbness, or tingling.
- Keep the pressure steady rather than bouncing.
If you have a recent shoulder injury, surgery, or a history of dislocation, ask a physiotherapist or doctor before trying this stretch.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Exercise Mat (optional)
Sets and reps
- Sets
- 1–2
- Target
- 20–30 seconds per side
- Rest
- No rest timer