Cross-Body Shoulder Stretch

Setup

Stand tall, bring one arm straight across the chest at shoulder height.

Execution

1. 1Use the opposite forearm or hand to gently pull the arm further across the body
2. 2Keep the shoulder of the stretched arm down, don't let it hike up
3. 3Hold and breathe, feeling the stretch in the back of the shoulder
4. 4Release slowly and switch sides

Key cues

• Keep the shoulder pulled down, away from the ear
• Pull from the elbow, not by yanking the wrist
• Keep the torso facing forward, don't rotate to fake more range
• Breathe slow through the hold

Common faults

• Shrugging the shoulder up during the pull
• Rotating the torso instead of isolating the shoulder
• Pulling too aggressively causing discomfort
• Holding for too short a time to create real change

Tweaks

• Add a slight forward lean of the torso for more stretch
• Combine with a triceps stretch (bend the elbow after crossing) for efficiency
• Perform seated for added stability

Muscles

Notes

Easy to do anywhere — great filler stretch between sets.

Sources

• Bob and Brad — Cross Body Shoulder Stretch
• E3 Rehab — Posterior Shoulder Stretching Guide

Attribution: Classic physical therapy staple