HIP FLEXOR

Cross Body Stretch

Cross Body Stretch for Posterior Shoulder Mobility

The cross-body stretch (also called cross-arm stretch or shoulder cross-body stretch) specifically relieves tension in your rear deltoids, rotator cuff, and upper back, perfect for desk workers, athletes, or anyone needing shoulder flexibility.

💪 Key Benefits of Cross Body Stretch

✅ Boosts shoulder flexibility (key for reaching overhead or behind your back)
✅ Reduces stiffness from hunching over screens (“tech neck” antidote)
✅ Improves posture by opening tight chest and shoulder muscles
✅ Prevents injuries by increasing the range of motion
✅ Promotes relaxation through gentle tension release

Cross Body Stretch

Cross Body Shoulder Stretch

Cross Body Exercises

Cross Arm Stretch

The essential shoulder opener! Simply pull one straight arm across your chest to release tension in your shoulders and upper back. Perfect for quick flexibility boosts during work breaks or pre-workout

Cross Shoulder Stretch

Level up your shoulder mobility! By angling your arm diagonally as you pull across, you'll target those hard-to-reach rear deltoids. Ideal for athletes and desk workers needing deeper relief

How to Do Cross Body Stretch 📝

1️⃣Cross-Arm Stretch (Basic Version)

  • Stand Tall: Feet hip-width apart, shoulders down
  • Extend Arm: Straighten right arm parallel to floor
  • Cross Midline: Bring arm horizontally across chest
  • Hook & Pull: Left hand presses right arm toward chest
  • Hold: 20-30 sec, breathing deeply
  • Best for: General shoulder flexibility

2️⃣ Cross-Shoulder Stretch (Deeper Variation)

  • Stand Tall: Maintain neutral spine
  • Raise Arm: Bring the right arm up to shoulder height
  • Cross Body: Angle arm diagonally upward (45°)
  • Hook & Pull: Left hand pulls right arm across and slightly up
  • Hold: 20-30 sec with controlled breaths
  • Best for: Targeting rear deltoids specifically

Quick Reference Table

Muscles Worked

Difficulty Level

Rear deltoids

Beginner-friendly

Rotator cuff

Adjustable intensity

Upper back (trapezius)

No equipment needed

Safety Tricks 🛡️

✔ Warm up first – Arm circles for 30 seconds

✔ Progress slowly – Increase stretch depth gradually

✔ Use a mirror – Check your posture during the stretch

❌ Avoid These Mistakes

✖ Yanking your arm – Pull gently to avoid strain

✖ Holding breath – Breathe deeply to relax muscles

✖ Rounding shoulders – Keep chest open and proud

✖ Only doing big movements (small adjustments work best)

Quick Tip:

Pair this with a cross-body shoulder stretch using a towel for added flexibility gains!your shoulders and maximize the benefits. Over time, you’ll notice less stiffness and improved alignment! 💪