Seated Stick Pass Around Stretch
Seated Stick Pass Around Stretch Exercise Description
The Seated Stick Pass Around Stretch is a controlled, front‑to‑back shoulder pass‑through performed while seated to reduce trunk compensation. It targets shoulder flexion, abduction, and external rotation range while gently lengthening the chest (pectorals), latissimus dorsi, and the anterior shoulder. Sitting tall encourages a neutral spine and lets the scapulae move freely into upward rotation and posterior tilt as the arms travel overhead. The wide overhand grip and straight elbows guide a smooth arc, helping you explore comfortable end ranges without pinching or shrugging. This drill emphasizes coordinated motion of the glenohumeral joint and scapulothoracic rhythm for clean, overhead positioning.
- Muscle Groups: Chest, Pecs
- Target Muscles: Pectoralis Major - Sternal Head
- Assisting Muscles: Deltoid - Anterior, Latissimus Dorsi
- Stabilizing Muscles: Multifidus, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Chest
- Body Surface: Front
- Body Symmetry: Bilateral
- Equipment: Stick
- Exercise Patterns: Other
- Exercise Type: Stretching
- Functional Grouping: Horizontal Shoulder Adduction
- Joint Involvement: Multi-joint
- Muscle Location: Mid Chest
- Movement Direction: Vertical
- Muscle Position: Anterior
- Gender: Male
How To Do The Seated Stick Pass Around Stretch Exercise
‘- Sit tall on a bench or floor with feet planted and spine neutral; ribs stacked over pelvis.
– Hold a stick with an overhand grip, hands wide (wider than shoulders), elbows straight, wrists neutral; rest the stick on your thighs.
– Set the shoulders: light scapular depression and gentle retraction without arching the low back.
– “Pull the stick apart” to create outward (external rotation) tension as you begin the arc.
– Raise the stick smoothly overhead, keeping elbows straight and ribs down; let the shoulder blades upwardly rotate and posteriorly tilt.
– If comfortable, continue the arc until the stick passes just behind you; do not force range or push through pain.
– Pause briefly, breathe, and keep the neck relaxed; reverse the same path to return to the start under control.
– Use a wider grip if you feel pinching or must bend the elbows; only narrow if you can keep elbows straight and the spine neutral.
– Keep movement slow and even; avoid shrugging, wrist collapse, rib flare, or leaning.
Seated Stick Pass Around Stretch Tips
‘- Sit tall with your ribs stacked over your pelvis to maintain a neutral spine.
– Keep your feet planted to stay stable as you move the stick.
– Use a wide overhand grip with straight elbows and neutral wrists before starting the arc.
– Lightly depress and gently retract your shoulders without arching your low back.
– “Pull the stick apart” as you move to create outward tension and maintain external rotation.
– Raise the stick smoothly overhead with elbows straight and ribs down, allowing your shoulder blades to move.
– Only let the stick pass behind you if it feels comfortable; do not force range or push through pain.
– Pause briefly at your end range, breathe, and keep your neck relaxed before returning.
– Reverse the same path back to the starting position under control.
– Widen your grip if you feel pinching or need to bend your elbows; only narrow if you can keep elbows straight and your spine neutral.
– Move slowly and evenly, avoiding shrugging, wrist collapse, rib flare, or leaning.
Seated Stick Pass Around Stretch Beginner Introduction
The Seated Stick Pass Around Stretch is a seated mobility drill that uses a dowel or stick to move the shoulders through a large, controlled arc from front to back. Performed in an upright sitting position, it places attention on how the arms travel overhead while the torso stays quiet, highlighting smooth motion at the shoulders rather than at the spine. The movement pattern explores lifting, moving out to the side, and rotating the arms outward, which gently challenges overhead range.
Throughout the arc, the stretch gradually opens the chest, lats, and the front of the shoulders. A wide, overhand hand position with straight arms encourages a broad, sweeping path for the stick, helping the shoulders reach a comfortable limit without strain or pinching sensations. As the arms rise and move behind the body, the shoulder blades glide and tilt on the ribcage, promoting a coordinated relationship between the ball-and-socket joint of the shoulder and the surrounding shoulder girdle. This creates a foundation for smoother, more organized overhead positions in other activities.