Shoulders · Beginner

Kneeling One Arm Cross Body Stretch

Mobility drill that develops comfortable range of motion and positional control using bodyweight, with emphasis on the shoulders.

View instructions All exercises

Back to all exercises

Exercise overview

Training details

Shoulders

Equipment

Bodyweight

Sets × time

2 × 30 sec

Rest

30 sec

How to perform it

Step-by-step instructions

01Begin kneeling on the ground with your knees hip-width apart.
02Extend one arm across your body at shoulder height.
03With your opposite hand, gently pull the extended arm closer to your body.
04Hold the stretch for 15-30 seconds, feeling the stretch in your shoulder.
05Switch arms and repeat.

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.

Open the Plan Builder