Cross-body Shoulder Stretch
The cross-body shoulder stretch is a bodyweight stretching exercise targeting the posterior deltoids, with secondary engagement of the traps and upper arms. It involves pulling one arm horizontally across the body to release tightness in the shoulder and improve joint flexibility.
How to do it
- Stand or sit upright with your back straight and core engaged.
- Extend one arm straight across your body at chest height.
- Use your opposite forearm or hand to press the arm gently toward your chest.
- Hold the stretch for 20-30 seconds, feeling tension in the back of your shoulder.
- Release and repeat on the other side.
Form cues
- Keep your chest proud and shoulders relaxed away from your ears.
- Draw your arm gently across your chest using your opposite forearm.
- Breathe smoothly throughout the hold without tensing up.
- Stop pulling as soon as you feel a mild, comfortable stretch.
Breathing: Inhale deeply through your nose, then exhale slowly as you gently press your arm closer to release tension.
Common mistakes
- Shrugging your shoulder up toward your ear, which adds tension to the neck instead of stretching the back of the shoulder.
- Pulling too hard or aggressively, which can strain the shoulder joint.
- Twisting your torso along with the arm, which reduces the stretch on the targeted shoulder muscles.
Muscles worked
Primary: delts. Secondary: traps, upper arms.
Suggested sets & reps
Get fitter
2–3 sets × 20–30 seconds per side, rest 30 s
Lose weight
2–3 sets × 20–30 seconds per side, rest 30 s
Build muscle
2–3 sets × 20–30 seconds per side, rest 30 s
Easier, harder & alternatives
Make it easier
Take care if…
- If you have a previous shoulder injury or feel sharp pain, ease off or skip this stretch.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
How long should I hold the cross-body shoulder stretch?
Hold the stretch for 20 to 30 seconds per side while breathing normally.
Can I do this stretch every day?
Yes, you can safely perform this gentle stretch daily to maintain shoulder flexibility.
What should I do if I feel pinching in the front of my shoulder?
Ease off the pressure slightly or lower your arm below chest height to avoid joint impingement.