Exercises / Shoulder & scapula
Cross-body stretch
- Stretch
- Shoulder & scapula
- None
Horizontal adduction stretch for posterior shoulder tightness. Gained more internal rotation than the sleeper stretch in an RCT.
Also called horizontal adduction stretch, posterior shoulder stretch.
Where you stand
No published distribution for this exercise yet. We add one only from a peer-reviewed study.
Muscles worked
Filled: primary. Outlined: secondary.
How much
The trial used 5 × 30-second holds to mild discomfort, once daily.
Start: Standing or side-lying
Steps
- Bring the arm across the chest at shoulder height.
- With the other hand, pull the arm further across by the elbow.
- Stabilise the shoulder blade (e.g. against a wall or in side-lying) to focus the stretch on the posterior shoulder.
Cues
- Stretch, not pain
- Keep the shoulder blade from sliding forward
Common mistakes
- Rotating the trunk
- Pinching pain at the front of the shoulder (reduce range)
Used for
- Glenohumeral internal rotation deficit (GIRD)
- Posterior shoulder tightness
- Throwing athletes
Evidence (1)
- Cross-body stretch increased internal rotation by 20.0° vs 5.9° in controls; sleeper stretch gains (12.4°) were not significant.1
References (1)
- McClure P, Balaicuis J, Heiland D, Broersma ME, Thorndike CK, Wood A. J Orthop Sports Phys Ther. 2007;37(3):108-114. A randomized controlled comparison of stretching procedures for posterior shoulder tightness