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Exercise handout — move better, feel better.
Cross-Body Shoulder Stretch
Pull arm across your body to stretch back of shoulder. Classic shoulder stretch.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
none
Home Options
- bodyweight
Dosage
2
Sets
20 sec
Reps / Time
10 sec
Rest
20-30 second holds
Tempo
Step-by-Step Guide
Set up
- Stand or sit tall
- Extend one arm straight across your chest
- Use other hand to gently pull arm closer
Step 1 of 5
Pull arm across your body
Step 2 of 5
Keep the shoulder down (don't shrug)
Step 3 of 5
Feel stretch in back of shoulder
Step 4 of 5
Hold for 20-30 seconds
Step 5 of 5
Switch sides
Breathing
- Breathe normally
- Relax into the stretch
Form Cues
- Keep shoulder down
- Don't rotate your body
- Breathe into stretch
- Don't force it
Common Mistakes to Avoid
- Shrugging shoulder up
- Rotating body
- Pulling too hard
- Holding breath
Safety Information
Common stretch. Stop if front of shoulder hurts.
Progressions
Hold longer
Regressions
Don't pull as hard
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.