Cross-body Shoulder Stretch
Cross-body Shoulder Stretch is a flexibility – posterior shoulder exercise involving Posterior deltoid. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Posterior deltoid
- Secondary muscles
- Infraspinatus, Teres minor
- Exercise type
- Flexibility – posterior shoulder
Exercise technique
- Posture
Stand or sit with your torso upright.
- Arm position
Reach the stretching arm across your chest.
- Support
Place your other hand or forearm behind the upper arm.
- Pull
Slowly draw the upper arm toward your chest.
- Shoulder position
Keep the stretching shoulder away from your ear.
- Hold
Breathe into the stretch behind your shoulder without turning your torso.
- Release
Reduce the supporting hand’s pressure, lower your arm and switch sides.
Key technique points
- Do not apply the pull at the elbow joint.
- Keep your shoulder down.
- Keep your chest facing forward.
- Do not raise your arm toward your neck.
- Support behind the upper arm.
- Keep the stretch in the posterior shoulder.
Common mistakes
Turning the torso
Do not turn with your arm and reduce the posterior-shoulder stretch.
Raising the shoulder
Do not crowd the stretching shoulder toward your ear.
Pressing the elbow
Do not apply sideways force directly to the joint.
Pulling toward the throat
Do not raise your upper arm in front of your neck instead of your chest.
Pushing the shoulder head forward
Do not collapse your shoulder inward during the pull.
Pulling harshly
Do not pull suddenly or forcefully with the supporting arm.
Frequently asked questions
Cross-body Shoulder Stretch: why is “Turning the torso” a mistake?
Do not turn with your arm and reduce the posterior-shoulder stretch.
Cross-body Shoulder Stretch: why is “Raising the shoulder” a mistake?
Do not crowd the stretching shoulder toward your ear.
Cross-body Shoulder Stretch: why is “Pressing the elbow” a mistake?
Do not apply sideways force directly to the joint.
Cross-body Shoulder Stretch: why is “Pulling toward the throat” a mistake?
Do not raise your upper arm in front of your neck instead of your chest.
Cross-body Shoulder Stretch: why is “Pushing the shoulder head forward” a mistake?
Do not collapse your shoulder inward during the pull.
Cross-body Shoulder Stretch: why is “Pulling harshly” a mistake?
Do not pull suddenly or forcefully with the supporting arm.
What should I focus on when doing Cross-body Shoulder Stretch?
Do not apply the pull at the elbow joint. Keep your shoulder down. Keep your chest facing forward. Do not raise your arm toward your neck. Support behind the upper arm. Keep the stretch in the posterior shoulder.
Related exercises
- Band Pull-apart
- Cable Face Pull
- Back Flyes - With Bands
- Barbell Rear Delt Row
- Bent Over Dumbbell Rear Delt Raise With Head On Bench
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.