Cross-Body Shoulder Stretch

Delts, Rotator CuffBodyweight

A simple standing stretch for the rear deltoids and rotator cuff that gently increases shoulder joint flexibility.

How to do it

1Stand tall with feet hip-width apart and shoulders relaxed down.

2Bring one arm straight across your chest at shoulder height.

3Use your opposite hand to grab above the elbow and gently pull the arm closer to your chest.

4Keep your stretched shoulder pressed down away from your ear.

5Hold for a few seconds, then release smoothly and switch sides.

Common mistakes

Shrugging your shoulder up toward your ear, which jams the neck and ruins the stretch.

Rotating your torso along with your arm, removing tension from the shoulder.

Pressing directly onto the elbow joint instead of applying gentle pressure to the arm.

Breathing

Breathe slowly and deeply; exhale to deepen the stretch smoothly without pushing into discomfort.

Make it harder or easier

To make it easier, pull your arm less forcefully toward your chest.

To make it harder, gently turn your head toward the stretched shoulder.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.