Cross-body Arm Stretch
The Cross-body Arm Stretch is a fundamental upper body mobility exercise designed to release tension in the rear shoulder and upper back. It involves gently pulling one arm across your chest to improve flexibility in the posterior deltoid and rhomboids.
While this is a simple static stretch, AI coaching optimizes it by tracking your hold duration and perceived exertion to ensuring you aren't rushing recovery. If you report shoulder tightness or pain during heavy pressing movements, the app can intelligently prescribe this exercise with specific durations based on your recovery status. Additionally, by monitoring HRV and stress levels, the system can suggest longer, deeper hold times on high-stress days to promote parasympathetic recovery.
Form Cues
- Stand tall with a neutral spine
- Pull your arm gently across your chest using the opposite hand
- Keep your shoulders relaxed and down away from your ears
- Hold the stretch at the point of mild tension
- Don't shrug your shoulders up toward your ears
- Don't twist your torso to follow the arm
- Don't pull the arm so hard that you feel sharp pain
- Don't arch your lower back
Common Mistakes
- Hiking shoulders up
- Rotating the torso
- Bending the stretching arm too much
- Applying excessive pressure
Muscles Worked
This exercise primarily isolates the posterior deltoid, the muscle on the back of the shoulder that often becomes tight from posture issues or heavy lifting. It also stretches the rhomboids and mid-trapezius in the upper back, contributing to better overall shoulder mechanics and reduced scapular stiffness.
Primary
Secondary
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