Stretching
Cross-Body Shoulder Stretch
A foundational recovery movement designed to improve posterior capsule mobility and relieve shoulder tension.
How to perform.
Follow the sequence — setup is half the lift.
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.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.