Cross Over Shoulder Stretch
Description
The cross over shoulder stretch is a simple standing stretch where you bring one arm across your body and use the opposite hand to gently pull it closer to your chest. It targets the posterior deltoid and rhomboids — muscles that often tighten from pulling exercises and overhead work.
Muscle Group
Equipment Required
Cross Over Shoulder Stretch Instructions
- Stand or sit tall with feet hip-width apart.
- Bring your right arm straight across your body at chest height.
- Place your left hand on the back of your right upper arm, just above the elbow.
- Gently pull your right arm closer to your chest with your left hand.
- Feel the stretch through your right posterior shoulder.
- Keep your shoulders square — do not rotate your torso.
- Hold for 20 to 30 seconds. Breathe deeply.
- Switch arms and repeat.
Cross Over Shoulder Stretch Form & Visual
Cross Over Shoulder Stretch Benefits
- Stretches the posterior deltoid and rhomboids
- Quick and accessible
- Useful between sets of pulling exercises
- No equipment needed
- Improves shoulder flexibility
- Counteracts tight rear shoulders
Cross Over Shoulder Stretch Muscles Worked
- Posterior deltoid (primary)
- Rhomboids
- Trapezius (middle fibers)
- Latissimus dorsi (slight)
Cross Over Shoulder Stretch Variations & Alternatives
- Reaching Upper Back Stretch
- Kneeling Back Rotation (Thread the Needle)
- Bent Arm Shoulder Stretch
- Cross-Body Shoulder Stretch with Twist
- Sleeper Stretch
