# Cross-Body Shoulder Stretch: how to do it

- Main muscles: rear delts
- Also works: upper back
- Equipment: bodyweight
- Level: beginner
- 3D demo (side view): https://media.trainaq.com/exercises/cross_body_shoulder_stretch/8a3fd32aa2/side-m-720.mp4

## Steps

1. Stand tall and gently pull your shoulder blades back and down.
2. Lift one arm straight in front of you to shoulder height.
3. Bring it across your chest and hold it just above the elbow with your other hand.
4. Gently pull the arm closer until you feel a stretch at the back of the shoulder.
5. Hold for 15–30 seconds, then switch arms.

## Cues

- Shoulder down, away from your ear.
- Chest faces forward.
- Hold above the elbow, not on it.

## Common mistakes

- Twisting your body to pull further: keep your chest facing forward.
- Shrugging the shoulder up: relax it down before you pull.
- Pressing on the elbow joint: move your hand onto the upper arm.

## The version in our demo

Standing, right arm straight across the chest at shoulder height, left hand holding the right arm just above the elbow, shoulder blades set back and down. This is the standard posterior shoulder stretch in Healthwise sheets and physiotherapy libraries; standing works for every client.

## Starting position

Stand tall, feet hip width, knees soft, arms by the sides. Gently draw the shoulder blades back and down. Raise the straight right arm forward to shoulder height (shoulder flexion about 90°), palm facing left or down.

## The movement

Bring the right arm across the front of the chest in a level horizontal arc. Cup the left hand (or forearm) behind the right arm just above the elbow and gently draw it closer to the chest until a stretch is felt at the back of the right shoulder. Hold. The trunk keeps facing forward, the right shoulder stays down and back, and the arm stays at shoulder height.

## Breathing

Slow, steady breaths; draw the arm in slightly on the exhale.

## Tempo

Real sets: hold 15–30 s, 2–4 times per arm.

## Form in numbers

- Right shoulder flexion about 90° (upper arm horizontal) throughout.
- Right elbow straight or slightly soft (0–10° flexion).
- Left hand contact point 3–5 cm above the right elbow, never on the joint.
- Trunk rotation 0° (chest square to the front camera); right shoulder does not rise (no shrug).

## Sources

1. [HealthLink BC (Healthwise), "Posterior Stretching Exercise for the Shoulder"](https://www.healthlinkbc.ca/healthwise/posterior-stretching-exercise-shoulder)
2. [UVA Orthopaedic Trauma (University of Virginia), "Shoulder Maintenance Program" (Crossover Arm Stretch)](https://med.virginia.edu/orthopaedic-surgery/wp-content/uploads/sites/242/2021/10/Shoulder-Maintenance-10.20.21.pdf)
3. [The Prehab Guys (physiotherapist-run), "Standing Shoulder Cross Body Stretch - Posterior Cuff"](https://theprehabguys.com/vimeo-video/standing-shoulder-cross-body-stretch-posterior-cuff-2/)

Source: https://trainaq.com/exercises/cross-body-shoulder-stretch