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CROSS BODY NECK AND SHOULDER STRETCH

Stretch the neck and shoulder simultaneously through cross-body arm pull with head tilt.

Focus Upper Body
Pool Depth Partially Anchored
Supervision Not required
Equipment None

How to Perform

  1. Stand in shoulder-high water with neutral posture.
  2. Reach your right hand across and grasp your left arm at the wrist.
  3. Pull your left arm down and across your body while tilting your head to the right.
  4. Hold for 20-30 seconds, feeling the stretch in your neck and shoulder.
  5. Switch arm positions and repeat on the opposite side.
  6. Complete prescribed repetitions bilaterally.

Key Execution Cues

Remember: Pull smoothly without jerking. Tilt head at comfortable angle. Maintain even shoulders.

Safety & Precautions

Important: Avoid if neck or shoulder pain. Do not force the stretch.

Additional Safety Notes: Use gentle pulling force only. Stop if experiencing pain. Never force the stretch.

Exercise Modifications

Make it Harder (Progressions)

Increase hold time. Apply slightly more pull pressure.

Make it Easier (Regressions)

Decrease pull intensity. Shorter hold times. Reduce head tilt.

Benefits

Improved neck and shoulder flexibility, reduced upper trapezius tension, enhanced upper body mobility.

Muscles Worked

  • neck
  • trapezius
  • shoulders

Equipment Needed

No equipment required - just you and the water!

When to Use

  • Warm-up
  • Cool-down

Exercise Tags

stretching neck shoulder flexibility Upper Body mobility

Attribution

Source TypeBook
Original AuthorOhio State University Wexner Medical Center
ContributorAI Extraction Agent
PublicationAquatic Exercises
LicenseAll Rights Reserved
Credit RequiredYes
Date Created2026-01-18
Last Modified2026-01-18

External Source

TypeBook
URLhttps://healthsystem.osumc.edu/pteduc/docs/AquaticExerBk.pdf
Additional InfoOhio State Aquatic Exercise Guide - Upper Body Stretches section