Smart Workout Diary

Arm Crossover Stretch

The arm crossover stretch is a static upper-body stretch performed by drawing one straight arm across the chest and gently supporting it with the other arm. It primarily targets the rear shoulder and can also create a mild stretch through the upper back. It can support shoulder mobility and help relieve feelings of tightness after upper-body activity.

Demonstration

Arm Crossover Stretch — demonstration 1
Arm Crossover Stretch — demonstration 2

Instructions

  1. Stand or sit tall with your spine neutral, shoulders relaxed, and feet supported.
  2. Extend one arm straight in front of you at about shoulder height, then bring it horizontally across your chest.
  3. Place the opposite forearm or hand behind the upper arm, just above the elbow; do not press directly on the elbow joint.
  4. Gently draw the arm closer to your chest until you feel a comfortable stretch at the back of the shoulder.
  5. Keep the stretched-side shoulder down and avoid twisting your torso or shrugging.
  6. Hold while breathing slowly, then release gradually and repeat on the other side.
Muscle Group
Rear Delts
Other Muscle Groups
Upper Back
Type
Stretching
Mechanics
Isometric
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Use light pressure. A mild pulling sensation is appropriate; do not force the arm farther across the body.
  2. Keep the shoulder relaxed. Letting it rise toward the ear reduces the quality of the stretch.
  3. Move smoothly. Do not bounce, jerk, or twist to increase the range.
  4. Stop for sharp pain, numbness, or tingling. Return to a comfortable range instead.
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