Cross-Body Shoulder Stretch

oec:cross-body-shoulder-stretch

A static upper-body stretch that elongates the posterior deltoid, rotator cuff, and upper back by pulling one arm across the chest.

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Also called: Delt Stretch, Cross-Body Deltoid Stretch, Posterior Deltoid Stretch, Posterior Shoulder Stretch, Cross-Body Stretch

How to do it

Stand or sit tall with feet hip-width apart and your shoulders relaxed down away from your ears.
Bring one arm straight across your chest at approximately shoulder height.

Place your opposite hand or forearm on the triceps of the outstretched arm, just above the elbow.
Gently pull the arm closer toward your chest until you feel a comfortable stretch along the back of the shoulder.
Hold the position steadily without bouncing.
Release slowly and repeat on the opposite arm.

Breathe smoothly and deeply throughout the hold, using each exhalation to sink gently into the stretch.

Shrugging the shoulder of the stretched arm upward toward the ear.: Actively depress the shoulder blade and keep the neck long before pulling the arm across.
Rotating the torso in the direction of the pull, reducing the stretch on the shoulder.: Keep your hips and chest squared straight forward throughout the stretch.
Pressing directly on the elbow joint.: Place the assisting hand on the back of the upper arm or forearm, avoiding direct pressure on the joint.

Do not force the arm past a gentle stretch; aggressive horizontal adduction can cause anterior impingement.

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