MOVEMENT GUIDE / MAT / COMFORTABLE FLOOR
Cross-body shoulder stretch
Bring one arm across your chest. Support it above the elbow with the other arm and gently draw across without shrugging. Start with 2 × 15–20 seconds per side.
Target muscles
Shoulders range of motion and movement control
Setup
Warm up with a few minutes of easy movement. Choose a supported position and a mild stretch, never pain.
Perform the move
Bring one arm across your chest. Support it above the elbow with the other arm and gently draw across without shrugging. Start with 2 × 15–20 seconds per side. Return slowly to the starting position. Keep breathing and stop if the movement causes pain.
Why use it?
Practice comfortable motion in the shoulders. This is general flexibility education, not a diagnosis-specific rehabilitation plan.
Common mistake
Pressing directly on the elbow or forcing pain
Alternative
Use a smaller supported range or ask a physiotherapist for an individual option.
Use the setup, movement, common mistake and easier option above. A selected external demonstration for this exact variation has not been added yet.
Exercise within a comfortable range. Stop if a movement causes pain.
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