Shoulders

Shoulder Stretch

Pulling one arm across your chest with the other: it stretches the back of your shoulder in seconds.

Also known as: cross-body shoulder stretch, posterior shoulder stretch

Level: Beginner
Equipment: Bodyweight
Type: Isolation

Muscles worked

Shoulder Stretch muscle map: rear delts and rhomboids highlighted on the front and back of the body

How to do it

Standing or seated, bring one straight arm across your chest.
Hold it just above the elbow with your other hand.
Pull it toward your chest until you feel the stretch at the back of your shoulder.
Hold, then switch arms.

Form cues

Shoulder down, away from your ear.
Hold above the elbow, not on the joint.
Keep your torso still; don't rotate.

Common mistakes

Shrugging: you lose the stretch.
Pulling on the elbow joint: it stresses it.
Twisting your torso to go further.

Sets and reps

Hold each stretch for 30-60 seconds per side, 2-3 times, after training or in a mobility session.

Variations

Same movement, different equipment. Pick based on what you have and what you want from shoulder stretches.

Banded shoulder stretch
A band stretches the front of your shoulder.
Resistance Band · Beginner
How to do it
1. Hold a band behind your back, one hand high and one low.
2. Keep light tension in the band.
3. Open your chest and draw your shoulders gently back.
4. Hold for 20 to 30 seconds, breathing steadily.
Primary
Front Delts
Secondary
Chest
Banded rear delt stretch
A band pulls your crossed arm.
Resistance Band · Beginner
How to do it
1. Loop a band around one arm and hold the other end.
2. Draw that arm horizontally across your chest.
3. Use the band to deepen the pull gently.
4. Hold for 20 to 30 seconds, breathing steadily.
5. Switch sides and repeat.
Primary
Rear Delts
Secondary
Rhomboids, Traps
Overhead triceps stretch
Hand behind your back, gently pushing the elbow with the other.
Bodyweight · Beginner
How to do it
1. Raise one arm overhead and bend the elbow.
2. Let your hand drop down behind your head.
3. Use the other hand to press the bent elbow back.
4. Hold for 20 to 30 seconds, breathing steadily.
5. Switch sides and repeat.
Primary
Triceps
Secondary
Lats
Banded triceps stretch
A band helps you reach further down your back.
Resistance Band · Beginner
How to do it
1. Hold a band that runs down your back, top hand behind your head.
2. Anchor the lower hand at your lower back.
3. Reach the top hand down to feel the triceps lengthen.
4. Hold for 20 to 30 seconds, breathing steadily.
5. Switch sides and repeat.
Primary
Triceps
Secondary
Lats
Kneeling wrist stretch
Kneeling, place your palms down and rock gently.
Bodyweight · Beginner
How to do it
1. Kneel on all fours and place your palms flat on the floor.
2. Turn your hands so the fingers point back toward your knees.
3. Keep your palms down and rock your weight back gently.
4. Hold for 20 to 30 seconds, breathing steadily.
Primary
Forearm Flexors