Cross-body shoulder stretch

Who it's for

Climbers whose shoulders feel tight when reaching across the body or behind them, and anyone who does a lot of pulling with very little stretching. It's a simple way to keep the back of the shoulder from stiffening up. If the front of your shoulder already hurts, a physio's opinion is worth more than any stretch.

It needs no experience and no kit, so it suits a beginner as much as someone who's been climbing for years. It's most useful once you're climbing or doing pull-ups several days a week, because that's when the back of the shoulder starts to tighten.

Common mistakes

• Letting the shoulder blade slide forward. This is the big one. Set the shoulder blade back and down first, then pull the arm across.
• Pulling on the elbow joint. Put your hand above the elbow, on the upper arm.
• Turning the body toward the arm. Rotating the chest makes the arm travel further while the shoulder stays where it was. Keep your chest facing forward.
• Pulling into a pinch. You're looking for a stretch in the back of the shoulder. A pinching feeling at the front means ease off.
• Shrugging the shoulder up. Keep it down away from your ear. A raised shoulder lets the stretch slip away from the back of the joint.

How to progress

Little and often beats pulling harder. Once you can keep the shoulder blade in place standing, try the version lying on the side you're stretching, where the floor helps hold the shoulder blade back.

How to make it easier

Bring the arm across a little lower than shoulder height and pull more gently. Stand with your back against a wall, which helps you feel whether the shoulder blade stays put. If four holds per side is too much at first, do two and build up.

Where it fits in your week

It fits every training period, from Base to Performance and deload weeks. Do it after climbing as part of your cool-down, or on a rest day. It pairs well with the behind-the-back towel stretch, which works on the reach behind your back, so the two together take about ten minutes.

Questions

What does the cross-body shoulder stretch stretch?

The cross-body shoulder stretch works on the back of the shoulder, including the capsule around the joint that gets stiff from pulling. You should feel it behind the shoulder, towards the shoulder blade. If you feel it mostly between your shoulder blades, the shoulder blade has slid forward and you need to set it back first.

How long should you hold a cross-body shoulder stretch?

Hold each cross-body shoulder stretch for 30 seconds, then switch sides, and do four holds per side. Keep it at a clear stretch without any pinching at the front. Doing it several times a week helps more than pulling harder in a single session, because the back of the shoulder loosens slowly.

Is the cross-body stretch better than the sleeper stretch?

For most climbers the cross-body stretch is the easier choice, and it works at least as well as the sleeper stretch for the back of the shoulder. The lying version, on the side you're stretching, gives you some of the sleeper stretch's support without the forced rotation.