SHIFT Fit
Cross body shoulder stretch
Cross body shoulder stretch: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Stand with one arm across chest.
- Support upper arm with opposite hand. Avoid pressure directly on elbow joint.
- 2 bouts × 10s per side; 15s rest between bouts. Move only to gentle tension, never pain. Do not bounce. Complete all bouts on both sides/directions, with the stated rest after every bout. Keep breathing; stop a bout if position or control is lost. Avoid pressure directly on elbow joint.
Equipment
- none
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| beginner | 2 bouts × 10s per side; 15s rest between bouts. | none |
| beginner | 2 bouts × 20s per side; 20s rest between bouts. | none |
| beginner | 2 bouts × 30s per side; 30s rest between bouts. | none |
Safety and comfort
- Stop for pain, dizziness or unusual breathlessness; do not force range or train to failure. If the shoulder position is painful, use the listed easier option only if comfortable; do not push through joint pain.
- Pressing directly on the elbow joint; shrugging; twisting the trunk to gain range. Exercise check: Avoid pressure directly on elbow joint.
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.