Cross Over Shoulder Stretch

Cross Over Shoulder Stretch


This exercise involves reaching one arm across the chest and using the other arm to gently pull it closer to the body, stretching the shoulder and upper back muscles. It can help improve flexibility and reduce tension in the upper body.

Muscle Group

Equipment Required

Cross Over Shoulder Stretch Instructions

  1. Stand with your feet shoulder-width apart and your arms at your sides.
  2. Take your right arm and bring it across your chest, holding it at the elbow with your left hand.
  3. Use your left hand to gently pull your right arm closer to your chest, feeling a stretch in your shoulder and upper back.
  4. Hold the stretch for 15-30 seconds, then release and repeat on the other side.

Cross Over Shoulder Stretch Form & Visual

Cross Over Shoulder Stretch

Cross Over Shoulder Stretch Benefits

  • Relieves tension and tightness in the shoulders and upper back
  • Improves flexibility and range of motion in the shoulders
  • Stretches the chest muscles, which can become tight from poor posture or sitting for long periods of time
  • Can help alleviate headaches and neck pain caused by tension in the shoulders and upper back
  • Can be done anywhere, without the need for equipment or a gym membership

Cross Over Shoulder Stretch Muscles Worked

  • Rhomboids
  • Trapezius
  • Deltoids
  • Pectoralis major

Cross Over Shoulder Stretch Variations & Alternatives

  • Standing cross over shoulder stretch
  • Seated cross over shoulder stretch
  • Wall cross over shoulder stretch
  • Partner cross over shoulder stretch
  • Dynamic cross over shoulder stretch