How to do the shoulder stretch
Bring one arm straight across your chest and use the other forearm to gently press it closer. Keep the shoulder of the stretched arm down and away from your ear.
How long to hold it
The most common recommendation for a static shoulder stretch is 20 seconds per side, repeated 3 times, with a short break to switch sides. That is exactly how this timer is pre-configured: press start and it counts every hold, tells you when to switch sides with a distinct sound, and gives you 20 seconds of rest after the final rep. Your eyes never leave the floor.
Common mistakes
Shrugging the shoulder up during the hold, pressing on the elbow joint itself, and rotating the torso instead of isolating the shoulder.
Why it's worth doing
Desk work stiffens the posterior shoulder capsule. Regular cross-body holds restore reach-across range and ease tension that creeps up into the neck.
Variations
Cross-body (main version): the standard version. Doorway stretch: forearm on a doorframe, step through gently — better for the front of the shoulder and chest. Overhead triceps stretch: raise one arm overhead, bend the elbow behind your head, press gently with the other hand — reaches the back of the shoulder and triceps together.
Who should be careful
If you've had a shoulder dislocation, rotator cuff injury, or recent surgery, keep the stretch gentle and stop well short of your normal end range — check with a physical therapist before adding deeper shoulder work to a routine.
FAQ
How long should I hold a shoulder stretch? A common recommendation is 20 seconds per side, repeated 3 times. This timer's shoulder preset uses exactly these numbers and counts every phase for you.
What muscles does the shoulder stretch target? Primarily the back of your shoulder and upper arm, with the trapezius assisting.
Can shoulder stretches help with desk-related tension? Yes — regular holds counteract the rounded-forward posture from sitting at a screen. Pairing this with a Doorway Chest Stretch is a good idea, since chest tightness often accompanies shoulder tightness.
Related stretches
Neck Stretch Timer · Chest Stretch Timer · Back Stretch Timer · Quick 5-Minute Full-Body Routine
Want the anatomy and the "why"? Read the Shoulders muscle guide.
About this timer
ExtendTimer is a free stretching timer with sound cues for every phase: a steady tick while you hold, a count-in when you switch sides, and an alert on your final rep. It works offline, installs to your home screen like an app, and needs no account. Create a free account and it also tracks every session — total minutes stretched, your most-worked muscles on a visual front/back body map, and saved routines — so you can see your consistency build up over time, not just complete one session and forget it. Routines of up to two stretches are free forever; Pro ($4.99/month or $29.99/year) unlocks unlimited routines, custom recorded sounds for any phase, and curated multi-stretch routine presets.