How to do the Prone Crossed Arm Shoulder Stretch
- Kneel and lower your chest toward the floor.
- Cross your forearms under your chest, palms flat on the floor.
- Let your chest sink until the backs of your shoulders stretch.
- Breathe steadily, then switch which arm is on top.
Full technique — 6 steps
- Kneel on the floor, then lower your chest toward the floor with your feet raised behind you.
- Cross your forearms under your upper chest, each hand reaching to the opposite side with the palm flat.
- Rest your upper chest on your crossed arms and let your head relax toward the floor.
- Let your chest sink slowly until you feel a stretch across the back of your shoulders.
- Hold the position while breathing steadily and keeping your shoulders relaxed.
- Release slowly, then switch which arm is on top and repeat.
Common mistakes
- Forcing painful range
- Shrugging shoulders toward ears
- Holding the breath
- Shifting weight onto one arm
- Bouncing into the stretch
Form cues
- Let chest sink slowly
- Palms flat on floor
- Stretch behind shoulder
- Breathe through the hold
Quick answers
What muscles does the Prone Crossed Arm Shoulder Stretch work?
Primary: Rear delts 7/10, Rhomboids 6/10. Also works: Traps 5/10, Infraspinatus 4/10, Teres minor 3/10.
When should I do the Prone Crossed Arm Shoulder Stretch in a workout?
Warm-up. Done at the start to get the body ready. ≈ 3 min with rest.
How many sets and reps of the Prone Crossed Arm Shoulder Stretch?
Strength: 2–3 sets of 20–30 reps, rest 20 s, 6 reps in reserve. Muscle growth: 2–3 sets of 30–45 reps, rest 20 s, 6 reps in reserve. Endurance: 2–3 sets of 30–45 reps, rest 20 s, 6 reps in reserve.
