Cross-Body Shoulder Stretch Guide | Improve Mobility
Learn the correct technique for the cross-body shoulder stretch to relieve tension, improve rear deltoid flexibility, and enhance joint mobility.
How to Perform
- Stand or sit upright with your feet shoulder-width apart and your spine in a neutral position.
- Reach one arm across your chest toward the opposite shoulder while keeping the arm at roughly shoulder height.
- Use your other hand or forearm to grab the extended arm just above the elbow joint.
- Gently pull the arm closer to your chest until you feel a comfortable stretch in the back of your shoulder.
- Maintain a depressed shoulder position by ensuring your shoulder blade does not shrug toward your ear.
- Deeply breathe as you hold the position for thirty seconds, then repeat the process on the opposite side.
Common Mistakes
- Shrugging the shoulder upward toward the ear during the pull
- Applying direct pressure to the elbow joint instead of the upper arm
- Rotating the torso to follow the arm rather than keeping the chest square
- Holding your breath or tensing the neck muscles
Muscles Worked
Primary movers
- Shoulders
Stabilizers
- Upper Back
- Rotator Cuff
- Triceps
Related Guides
- Chest Doorway Stretch — Stretching
- Child's Pose — Stretching
- Foam Rolling (Full Body) — Stretching
Shoulders · Stretching