PILATES MOTION ATLAS

Cross-Body Shoulder Stretch | Self-stretch in 3D

Cross-Body Shoulder Stretch: seated (chair), back of the shoulder. Preparation, 4 movement phases, points to check and cautions, with a 3D model you can pause and rotate.

Pilates Motion Atlas editorial teamUpdated September 24, 2026

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A schematic 3D view of Cross-Body Shoulder Stretch — One moment from the lesson model. Open 3D to follow the whole movement from any angle.

Position and focus

Seated (chair) · Back of the shoulder

A self-stretch for the back of the shoulder. Support your body and stay within a comfortable range.

Starting position

Sit on a chair and reach one arm across in front of your chest. Support it near the elbow with the other hand.

Movement phases

1. Support the arm

Without hunching your shoulders, let the other hand take the weight of the straight arm.

2. Bring it across the chest

Draw the arm towards the opposite side, bringing it close to your chest.

3. Hold the stretch

Stop where you feel a gentle stretch in the back of the shoulder.

4. Lower the arm

Release the support and return the arm to your side.

What to check yourself

Check that your whole body is not turning and that there is no tension in your neck or jaw.

Caution

Stop if you feel sharp pain, numbness, dizziness, shortness of breath or anxiety. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional first.

These English notes describe a prototype model. Stretch and foam roller lessons have not yet been reviewed by the supervising instructors. They are not medical advice or an individual exercise prescription.

References and scope

Cambridge University Hospitals — Seated stretches ↗
In a chair: arm across the body, hugging yourself to widen the back, opening the chest, side stretch, back of the thigh, calf, and neck (forwards, sideways and diagonally forwards).

Open in 3D