Wrap around shoulder stretch

Gently stretch your posterior deltoid and rotator cuff with the wrap around shoulder stretch. Improve flexibility and relieve tension effectively.

BeginnerBack Body weight

Movement: Isolation
Force: Static
Per set: 1 min
Rest: 10s

Get Ellim — Free

Free · iPhone only · Available on the App Store

Variations of Wrap around shoulder stretch

Compound

Back Slaps Wrap Arround Stretch

Back · Infraspinatus · Body weight

Beginner

Isolation

Cross over shoulder stretch

Back · Body weight

Beginner

Isolation

Trap and Neck Stretch

Back · Body weight

Beginner

Description

This exercise involves holding one arm across the body to stretch the shoulder.

Save Wrap around shoulder stretch to a routine

Log sets, reps, and weight as you train — free in the Ellim app.

Get Ellim — Free

How to do Wrap around shoulder stretch

01
Setup
Stand tall or sit upright with a neutral spine, ensuring your posture is stable and relaxed.
02
Setup
Extend one arm straight out in front of your body at shoulder height, keeping your elbow soft but not bent.
03
Gently pull the extended arm across your chest using your opposite hand, placing your forearm against the triceps area of the extended arm.
04
Ensure the elbow of the stretching arm remains straight and your shoulder stays down and relaxed, avoiding any shrugging toward your ear.
05
Hold the stretch for the prescribed duration, feeling a gentle pull in the back of your shoulder and upper arm.
06
Slowly release the stretch and then repeat the entire process on the other arm.

Tips

Keep your shoulders depressed and relaxed throughout the stretch to isolate the posterior deltoid and rotator cuff muscles effectively.
Breathe deeply and slowly while holding the stretch; this helps relax your muscles and can enhance your range of motion.
Avoid bouncing or making sudden movements, as this can activate the stretch reflex and potentially lead to muscle strain.
To deepen the stretch safely, gently rotate your torso slightly in the direction of the stretching arm while maintaining a stable core.

Common mistakes

Shrugging the shoulder of the stretching arm up towards your ear reduces the effectiveness of the stretch; actively pull your shoulder blade down and back.
Applying excessive force or bouncing into the stretch can cause injury; instead, apply gentle, consistent pressure until you feel a mild, comfortable stretch.
Bending the elbow of the stretching arm diminishes the stretch on the target muscles; keep the stretching arm straight to fully engage the posterior deltoid.

In the Ellim app, Wrap around shoulder stretch unlocks

Free — no subscription needed

Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline

Ready to train wrap around shoulder stretch?

Get Ellim — Free

Questions

Is Wrap around shoulder stretch good for beginners?

Wrap around shoulder stretch is rated beginner. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Wrap around shoulder stretch?

You need Body weight to perform Wrap around shoulder stretch. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Wrap around shoulder stretch?

Keep your shoulders depressed and relaxed throughout the stretch to isolate the posterior deltoid and rotator cuff muscles effectively. Breathe deeply and slowly while holding the stretch; this helps relax your muscles and can enhance your range of motion. Avoid bouncing or making sudden movements, as this can activate the stretch reflex and potentially lead to muscle strain. To deepen the stretch safely, gently rotate your torso slightly in the direction of the stretching arm while maintaining a stable core.

What are common mistakes when doing Wrap around shoulder stretch?

Shrugging the shoulder of the stretching arm up towards your ear reduces the effectiveness of the stretch; actively pull your shoulder blade down and back. Applying excessive force or bouncing into the stretch can cause injury; instead, apply gentle, consistent pressure until you feel a mild, comfortable stretch. Bending the elbow of the stretching arm diminishes the stretch on the target muscles; keep the stretching arm straight to fully engage the posterior deltoid.