Seated Stick Pass Around Stretch
Seated Stick Pass Around Stretch Exercise Description
The Seated Stick Pass Around Stretch is a controlled shoulder mobility drill performed with a dowel or stick while sitting to minimize torso compensation. It guides the shoulders through a large, pain‑free arc of flexion, abduction, and external rotation as the scapulae upwardly rotate and posteriorly tilt. The wide grip and straight‑arm path emphasize lengthening through the anterior shoulder and chest, with possible involvement of the latissimus dorsi depending on individual range. Sitting upright helps maintain a neutral spine and steady rib position so the motion stays in the shoulder complex rather than the low back. Move slowly, keep the neck long, and allow the shoulder blades to move naturally as the arms travel overhead. Use a grip width that permits a smooth pass without elbow bend or shoulder shrugging.
- Muscle Groups: Chest, Pecs
- Target Muscles: Pectoralis Major - Sternal Head
- Assisting Muscles: Latissimus Dorsi, Pectoralis Minor
- Stabilizing Muscles: Internal Obliques, Multifidus, Rectus Abdominis, 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: Single-joint
- Muscle Location: Mid Chest
- Movement Direction: Other
- Muscle Position: Anterior
- Gender: Female
How To Do The Seated Stick Pass Around Stretch Exercise
‘- Sit tall on a bench or floor with feet planted, pelvis neutral, ribs stacked over the hips.
– Hold the stick with an overhand grip, hands wide (wider than shoulders); wrists neutral, elbows straight but not locked.
– Start with the stick resting on the thighs; lengthen through the crown of the head and lightly brace the trunk.
– Raise the stick in front in a smooth arc toward overhead; keep ribs down and avoid lumbar extension.
– Allow the shoulder blades to upwardly rotate and posteriorly tilt as the arms go overhead; keep the neck relaxed.
– Continue the arc behind the body only as far as comfortable, stopping before any pinching or pain.
– Reverse the path to return the stick overhead and back to the starting position with the same control.
– Adjust grip width wider if you cannot pass without bending the elbows or shrugging.
– Keep movement slow and even; do not force end ranges.
– Avoid: flaring ribs, arching the low back, gripping too narrow, or letting the shoulders hike toward the ears.
Seated Stick Pass Around Stretch Tips
‘- Sit tall with pelvis neutral and ribs stacked over your hips to keep your spine neutral.
– Use a wide, overhand grip with neutral wrists and elbows straight but not locked.
– Lightly brace your trunk and lengthen through the crown of your head before you start lifting the stick.
– Raise the stick in a smooth arc, keeping the ribs down and avoiding arching through the low back.
– Let the shoulder blades upwardly rotate and posteriorly tilt as the arms go overhead while keeping your neck relaxed and long.
– Move the stick behind your body only as far as is comfortable, stopping before any pinching or pain.
– Reverse the path with the same slow, controlled motion you used on the way up.
– Widen your grip if you cannot pass the stick without bending your elbows or shrugging your shoulders.
– Keep the movement slow and even, and do not force the shoulders into end ranges.
– Avoid flaring the ribs, arching the low back, gripping too narrow, or letting the shoulders hike toward the ears.
Seated Stick Pass Around Stretch Beginner Introduction
The Seated Stick Pass Around Stretch is a seated shoulder‑mobility exercise that uses a dowel or stick to guide the arms through a large, comfortable overhead arc. From a stable, upright position, the arms travel in a smooth circle from the front of the body to behind and back again, encouraging motion around the shoulders while the torso stays relatively quiet. Sitting removes help from the hips and lower back, so the work centers more on the shoulder joints and shoulder blades.
With the hands set wide on the stick and the elbows held long, the movement places a gentle stretch across the front of the shoulders and chest, and may also involve the lats depending on individual flexibility. The shoulder blades are free to rotate and tilt as the arms rise and lower, promoting coordinated motion between the arms and upper back. The drill is typically performed slowly and with control, highlighting smooth range of motion, relaxed neck and steady rib position rather than speed or strain.