Stretch · No equipment
Cross-Body Shoulder Stretch
The Cross-Body Shoulder Stretch stretches the rear delts and shoulders. Hold it with mild tension, never pain, and keep breathing.
The animated figure highlights the muscles worked.
How to do it
- Bring one arm across your chest
- Hold it above the elbow with the other hand
- Keep the shoulder down and pull gently
How much to do
What BindTrue’s stretching plans use, by experience:
- Beginner
- 2 × 30 s each side
- Some experience
- 2 × 30 s each side
- Experienced
- 3 × 45 s each side
Alternatives
Same job, different tools: swap in one of these when the equipment is busy or the movement doesn’t suit you.
Used in these programs
- Stretch & Mobility Shoulders & back: 2 × 30 s each side · 3 days a week
Stop if you feel sharp or joint pain. New to training, or coming back from an injury? Start light and ask a qualified coach or physical therapist to check your form.