Cross-Body Shoulder Stretch
Quick Information
Category
Mobility & Flexibility
Difficulty
Beginner
Equipment
Bodyweight
Primary muscle group
Posterior Deltoid
Secondary muscle groups
Rhomboids, Trapezius
Movement pattern
Static Horizontal Adduction Hold
Training goal
Mobility
Sport
General Athletic Development, Baseball, Tennis, Volleyball, Boxing
Overview
How to Perform
- Bring one arm straight across the chest.
- Use the other forearm to draw it gently closer.
- Keep both shoulders down away from the ears.
- Hold, then switch sides.
Coaching Cues
- Pull at the upper arm, not the elbow joint.
- Keep the trunk still — no twisting to cheat range.
- Breathe slowly into the hold.
Common Mistakes
Progressions & Regressions
No items found.
Progressions
Regressions
When to Use It
When to use
When not to use
Programming
2 to 3 holds of 20 to 40 seconds per side after training.
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