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Cross-Body Arm Stretch | Shoulder and Upper Back Stretch for Older Adults

The cross-body arm stretch is a gentle movement that lengthens the shoulder and upper back muscles.
Performed by bringing one arm across the chest and supporting it with the opposite hand, it helps relieve stiffness, improve flexibility, and reduce shoulder tension. This stretch supports daily activities such as reaching, lifting, and maintaining good posture.

How to Do the Cross-Body Arm Stretch Safely

INSTRUCTIONS:

  • Sit or stand tall with feet flat on the floor.

  • Relax your shoulders down and keep your chest lifted.

  • Extend one arm straight across your chest at shoulder height.

  • Use your opposite hand to gently pull the arm closer to your chest, just above the elbow.

  • Hold the stretch for 20–60 seconds, then release.

  • Repeat on the other side.

TIPS:

  • Keep your shoulders relaxed — don’t let them rise up toward your ears.

  • Pull the arm in gently — you should feel a stretch in the shoulder, not pain.

  • Breathe slowly and steadily throughout.

  • Avoid pressing directly on the elbow joint.

MUSCLES STRETCHED:

  • Rear shoulder (posterior deltoid)

  • Upper back (rhomboids, trapezius)

  • Rotator cuff muscles (mild stretch)

BENEFITS:

  • Improves flexibility and mobility in the shoulders.

  • Relieves tension in the upper back and shoulder area.

  • Supports better posture and overhead movements.

  • Helps prevent shoulder stiffness and discomfort.

BEGINNER VERSION:

  • Perform with a smaller range of motion, pulling the arm only slightly across.

  • Hold for 10–20 seconds if new to stretching.

PROGRESSION OF EXERCISE:

  • Hold closer to 60 seconds as flexibility improves.

  • Gently vary the height of the arm (slightly higher or lower) to target different shoulder fibres.