Cross Body Shoulder Stretch for Your Upper Back and Arms
Movement card
| Body area | Shoulders and chest |
|---|---|
| Also called | cross arm stretch |
| Works | shoulders, upper back |
| Type | Stretch |
| Position | Seated or standing |
| Hold | 15 to 30 seconds |
| Reps | 2 to 3 |
| Sets | 1 |
| Sides | Each side |
| How often | Perform a few times throughout the day, especially during breaks from computer work. |
| Equipment | None |
| Office visibility | Low |
The cross body shoulder stretch, also called the cross arm stretch, is a movement where you gently pull one arm across your chest with your other hand. It can be performed while you are seated or standing and requires no equipment.
People who spend a lot of time typing or using a mouse may find this stretch helpful for feelings of shoulder stiffness. It is a simple way to address tightness in the shoulders and upper back during the workday.
What the cross body shoulder stretch works
This stretch targets the muscles in your shoulders and upper back. The focus is on creating a gentle stretch across the back of the shoulder of the arm being pulled across the body.
How to do it
Starting position: Sit or stand tall with your feet flat on the floor, shoulders relaxed and down, away from your ears.
- Extend one arm straight out in front of you at shoulder height.
- Bring that arm across your body, keeping it straight.
- Use your other hand to gently pull the straight arm closer to your chest, applying pressure to your upper arm.
- Keep your shoulders level and avoid twisting your torso.
- Hold the position, then slowly release.
- Repeat on the other side.
What you should feel
You should feel a gentle stretch across the back of your shoulder and into your upper back. This movement should not cause sharp, pinching, or stabbing pain. If you feel any discomfort, reduce how far you pull your arm across your chest.
Common mistakes
- Shrugging the shoulder of the stretching arm up towards the ear.
- Twisting the body instead of isolating the stretch in the shoulder.
- Pulling directly on the elbow joint.
- Holding your breath.
Make it easier or harder
- Easier: Reduce how far you pull the arm across your chest.
- Easier: Hold the stretch for a shorter duration.
- Harder: Gently increase the pull to deepen the stretch, without causing any pain.
Fitting it into a desk day
This is a discreet stretch that you can do right in your chair without drawing much attention. It fits easily into the workday during calls, while reading, or as a quick break between tasks to address feelings of stiffness from computer work.
Quick questions
How long should I hold the cross body shoulder stretch?
Hold the stretch for 15 to 30 seconds on each side. You can perform two or three repetitions.
What is a common mistake to avoid with this stretch?
Avoid shrugging the shoulder of the stretching arm up towards your ear. Keep both shoulders relaxed and down to isolate the stretch properly.
Where am I supposed to feel the cross arm stretch?
You should feel a gentle stretch across the back of your shoulder and in your upper back.
When to see a doctor or physio
Stop the stretch and consult a doctor or physical therapist if you experience certain symptoms. You should also skip or modify this movement if you have a recent shoulder injury or have had shoulder surgery.
- Sharp, pinching, or stabbing pain in the shoulder.
- Numbness or tingling that radiates down your arm or into your hand.
Skip it or ask first if:
- You have a recent or current shoulder injury, such as a dislocation or rotator cuff tear.
- You have had recent shoulder surgery.
How this page was put together: general guidance consistent with public workstation and movement-break resources from OSHA, CDC/NIOSH and the NHS, and with standard exercise handouts. It was drafted with AI assistance, checked in a separate review pass and edited under our editorial policy. It is not medical advice and no clinician reviewed it. Last checked October 2026.