MomentStretch
Seated figure facing forward holding one arm across the chest with the other hand; the back of that shoulder is highlighted.

Shoulders · Seated or Standing

Cross-body shoulder stretch

Bringing one arm across the chest and easing it closer with the other hand, for a stretch across the back of the shoulder.

  • Hold 15 to 30 s each side
  • Held stretch

Play a routine with this Read the steps

How to do it

  1. Sit or stand tall with your shoulders relaxed.
  2. Bring your right arm across the front of your chest at about chest height.
  3. Place your left hand under or just above the right elbow, not on the joint itself.
  4. Gently draw the arm closer to your chest without twisting your body. Hold, release slowly and swap arms.

How long

Hold for 15 to 30 seconds on each side, as Mayo Clinic suggests.

What you should feel

Tension across the back of the shoulder of the arm being stretched.

Stop if…

  • Pain, numbness, tingling or pins and needles, or dizziness: stop and do not push through it.
  • Pain at the front of the shoulder, or a pinching feeling at the top of it.

Variations

  • Standing. The same, standing with your feet hip-width apart.
  • Gentler. Let the arm rest across the chest without drawing it in.

Common mistakes

  • Turning the chest to follow the arm.
  • Hitching the shoulder up toward the ear.
  • Pulling on the elbow joint.

Use it in a routine

The stretch routine builder can play this with other shoulders stretches, with a countdown for each side and a chime at every change. The stretch break timer adds stretches like it to a break after each work interval.

It is part of these ready-made routines: Neck and shoulders, 5 minutes, Wrists and hands for typing, 3 minutes and Screen break for eyes and neck, 3 minutes.

Related stretches

Sources

Written from published guidance by health services, physiotherapy and ergonomics bodies. Last reviewed .