Stretching Exercises
Shoulder Stretch
The cross-body shoulder stretch pulls the arm across the chest to stretch the back of the shoulder. Tightness here is common in overhead athletes and people with shoulder impingement.
What it does
Stretching the posterior shoulder improves internal rotation and cross-body reach.
You will often see it in our programmes for shoulder impingement and rotator cuff injury, and it features in our frozen shoulder physiotherapy programmes.
How to do it
- Stand or sit tall.
- Bring one arm across your chest at shoulder height.
- Use the other hand to gently pull the arm closer, holding above the elbow.
- Keep the shoulder down, away from the ear.
- Hold 30 seconds, switch sides.
How much
3 holds each side, once or twice a day.
Common mistakes
- Rotating the trunk.
- Pulling on the elbow joint itself.
Stop and check with us if
- The stretch causes pinching at the front of the shoulder.
Medical note
These instructions are general guidance, not a personal prescription. If you have a recent injury or surgery, a diagnosed condition, or symptoms such as numbness, weakness or dizziness, get assessed before starting. Stop and seek advice if pain increases sharply or you feel unwell.
Frequently asked questions
Is this good for frozen shoulder?
Why do throwers stretch this?
Related treatments
Frozen Shoulder Physiotherapy
Staged mobilisation and stretching that restores shoulder range without flare-ups.
Learn more ShoulderShoulder Impingement
Pain when lifting the arm overhead. Why it's usually a control and strength problem more than a space problem.
Learn more ShoulderRotator Cuff Injury
Tendinopathy, partial tears and full tears of the rotator cuff. Most respond to progressive strengthening.
Learn moreReady to feel better?
Book an assessment at our Indirapuram clinic or ask for a home visit. Call +91-9999973681 or send a WhatsApp message and we will confirm your slot.