Shoulder exercise guide
Cross-body shoulder stretch
Bring one arm across the chest. This guide covers the setup, suggested dose, muscles and body areas targeted, common mistakes, and a comfortable way to start a guided routine.
Cross-body shoulder stretch demonstration
Suggested dose
20 seconds each side
Target area
Shoulders
How to do Cross-body shoulder stretch
- 1Stand comfortably with both shoulders relaxed.
- 2Bring one arm across your chest and support the upper arm with the other hand.
- 3Hold a mild stretch behind the shoulder, release, then switch arms.
Both sides: Complete one comfortable side, reset your position, then repeat on the other. Do not force both sides to match.
Open in guided playerMuscles and areas targeted
- • rotator cuff
- • deltoid
- • pectorals
What it may help with
This movement may provide a gentle option for stiffness or load-related discomfort around the shoulders. It does not diagnose or treat every cause.
Common mistakes
- Forcing a painful range
- Holding your breath
Make it easier
Keep the arm lower if raising it feels uncomfortable.
Safety notes
Stop if symptoms worsen
Aim for a mild, controlled stretch or light effort around the shoulders. Stop and seek appropriate advice if:
- Pain becomes sharp, spreading, or stronger
- New tingling, numbness, or weakness appears
- You feel dizzy, faint, or short of breath
Do not use this exercise to delay care after a major injury or for severe, unexplained, or rapidly worsening symptoms.
Related exercises
Related routines
Exercise references
These sources inform the movement guidance. They do not constitute a clinical review of this page.