Smart Workout Diary

Cross-Body Shoulder Stretch

The cross-body shoulder stretch is a static stretch performed by drawing one arm across the chest and gently supporting it with the opposite arm. It primarily lengthens the rear shoulder area and can support shoulder mobility and flexibility. It is commonly used during a warm-up or cool-down.

Demonstration

Demonstration: Cross-Body Shoulder Stretch

Instructions

  1. Stand or sit tall with your shoulders relaxed.
  2. Extend one arm forward at shoulder height, then bring it across the front of your chest.
  3. Use your opposite arm to gently draw the upper arm closer to your chest.
  4. Keep the stretching-side shoulder down and breathe steadily as you hold a comfortable stretch.
  5. Release slowly, then repeat on the other side.
Muscle Group
Rear Delts
Type
Stretching
Mechanics
Isolation
Laterality
Unilateral
Movement Mode
Isometric
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Apply pressure to the upper arm rather than directly to the elbow joint.
  2. Keep your chest facing forward instead of twisting your torso toward the arm.
  3. Use gentle pressure; the stretch should not create sharp or pinching pain.
  4. Keep the neck relaxed and avoid shrugging the shoulder toward the ear.
Exercise library