Library / Shoulders
Across Chest Shoulder Stretch
Bodyweight · Mobility · Isolation
Shoulders Upper Back Joint friendly
Default prescription & biomechanics
- Primary muscles
- Shoulders
- Secondary muscles
- Upper Back
- Equipment
- Bodyweight
- Movement pattern
- Mobility (Static force)
- Difficulty
- Beginner
- Working rep range
- 30-60 sec per set
- Between-set interval
- 45 seconds rest
Step-by-step coaching cues
- Settle into the starting position smoothly and relax your breathing into a deep, rhythmic cadence.
- Ease gently into the stretch until you feel comfortable tension without sharp pain or joint pinching.
- Hold the position while exhaling deeply, allowing the target muscle and connective tissue to lengthen.
- Transition out of the stretch slowly and under control before alternating sides.
Joint & safety considerations
No specific joint contraindications are flagged for Across Chest Shoulder Stretch. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Above Head Chest Stretch | Same movement pattern | Bodyweight |
| Arm-up Rotator Stretch | Same movement pattern | Bodyweight |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.