Wrap Around Shoulder Stretch
- Target muscle
- —
- Equipment
- Body weight
- Body part
- Back
- Type
- Stretching
The wrap around shoulder stretch, also known as the cross-body shoulder stretch, is a bodyweight flexibility exercise that targets the posterior deltoid, rear shoulder, and upper back by pulling one arm horizontally across the chest with the opposite arm. It requires no equipment and is commonly used as a warm-up, cool-down, or recovery drill to relieve tightness in the back of the shoulder.
How to do the Wrap Around Shoulder Stretch
- 1Stand tall with your feet hip-width apart and your shoulders relaxed.
- 2Extend your right arm straight out in front of you at shoulder height, palm facing down or inward.
- 3Reach your left arm under the right, hooking it at the elbow or just above it to draw the right arm across your chest.
- 4Pull the right arm toward your left shoulder until you feel a stretch in the back of the right shoulder and upper back.
- 5Keep your right shoulder pressed down — do not let it shrug up toward your ear.
- 6Hold the stretch for 20–30 seconds, breathing steadily.
- 7Release the arm slowly and repeat on the opposite side.
Form tips
- Keep the arm being stretched at or slightly below shoulder height — raising it too high shifts the tension away from the posterior deltoid.
- Press the working shoulder down and back throughout the hold to deepen the stretch and prevent shrugging.
- Use slow, controlled breathing and relax into the stretch rather than forcing the arm farther across.
- Avoid rotating your torso — keep your chest square and let the shoulder do the work.
Common mistakes
- Shrugging the shoulder of the stretched arm upward, which reduces the stretch on the posterior deltoid and can cause neck tension.
- Pulling the arm too aggressively across the chest, which can strain the shoulder joint rather than produce a controlled stretch.
- Rotating the torso to create the appearance of greater range of motion, which takes tension off the target muscles.
- Holding the arm too high (above shoulder level), which shifts emphasis away from the rear shoulder and upper back.
Frequently asked questions
What muscles does the wrap around shoulder stretch target?
It primarily stretches the posterior deltoid (rear shoulder) and the muscles of the upper back, including the rhomboids and rear rotator cuff. The stretch is felt along the back of the shoulder and across the upper back.
How long should I hold the wrap around shoulder stretch?
Hold each side for 20–30 seconds. You can repeat 2–3 times per side, especially if you are using it as part of a cool-down or recovery routine.
Is the wrap around shoulder stretch the same as the cross-body shoulder stretch?
Yes. The two names describe the same movement — pulling one arm horizontally across the chest with the opposite arm to stretch the back of the shoulder.
When is the best time to do this stretch?
It works well both as part of a dynamic warm-up before upper-body or back training and as a static cool-down stretch after a workout. It is also useful on rest days to reduce shoulder tightness.
Can I do this stretch if I have shoulder pain?
If you have an existing shoulder injury or experience sharp pain during the stretch, stop and consult a healthcare professional. Mild tightness during a gentle stretch is normal; pain is not.
