Seated Shoulder Cross-Over Stretch
Relieve shoulder tension with the Seated Shoulder Cross-Over Stretch! Improve flexibility and relax your upper back with this simple exercise.
The Seated Shoulder Cross-Over Stretch mainly works the chest and back, with help from the traps. No equipment needed: it uses just your bodyweight.
Seated Shoulder Cross-Over Stretch Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Lats (latissimus dorsi)
Secondary
Upper Traps (trapezius, upper fibers); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Seated Shoulder Cross-Over Stretch Variations and Alternatives
How to do the Seated Shoulder Cross-Over Stretch
Seated Crossover Shoulders Stretch
Positioning:
1. Start Position: Sit comfortably on the floor with your legs crossed. You can sit in a full cross-legged position or a half cross-legged position based on your flexibility. Make sure your spine is straight and your shoulders are relaxed.
Movement:
Stretching the Shoulders:
Step 1: Raise your right arm to shoulder height, keeping it straight.
Step 2: Bring your right arm across your body towards the left side.
Step 3: With your left arm, gently pull the right arm closer to your chest. You should feel a stretch across the shoulder and upper back. Hold this position.
Step 4: Keep your neck relaxed and face forward, breathing deeply.
Hold the Stretch: Maintain this position for 15 to 30 seconds, focusing on your breath and muscle relaxation.
Return to Start Position: Slowly release the stretch and return to the starting position with both arms relaxed.
Repeat on the Other Side:
Step 5: Now raise your left arm to shoulder height and bring it across your body towards the right side.
Step 6: Use your right arm to gently pull the left arm closer to your chest and hold the stretch.
Hold the Stretch: Again, maintain this position for 15 to 30 seconds.
Final Position: Return to the starting position and relax.
Tips:
Keep your movements gentle and controlled.
Do not force your shoulder into a position; only stretch to the point of mild discomfort.
This stretch can be performed regularly to increase flexibility and relieve tension in the shoulders.
Seated Shoulder Cross-Over Stretch FAQs
What muscles does the Seated Shoulder Cross-Over Stretch work?
The Seated Shoulder Cross-Over Stretch mainly works the chest and back, with help from the traps. The main muscles are the pectoralis major and latissimus dorsi.
What equipment do you need for the Seated Shoulder Cross-Over Stretch?
None. The Seated Shoulder Cross-Over Stretch is a bodyweight exercise, so you can do it anywhere.
What are some Seated Shoulder Cross-Over Stretch variations and alternatives?
Similar exercises include the Shoulder Stretch Version IV, Arm Crossover, Shoulder Arm-Forward & Cross-Over Rotation and Kneeling Chest & Shoulder Torso Rotation Stretch.
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