Stick Pass Around Stretch
Stick Pass Around Stretch Exercise Description
The Stick Pass Around Stretch (also called a stick shoulder pass-through) uses a dowel or PVC pipe to guide your shoulders through a large, pain-free arc from in front of the body to overhead and behind. It primarily targets the front of the shoulders and chest (anterior deltoid, pectoralis major/minor) and often tensions the latissimus dorsi as you reach overhead. The stick promotes symmetrical arm path and gentle external rotation while you maintain a neutral spine and stable ribcage. This drill emphasizes coordinated motion between the glenohumeral joint and the shoulder blades, encouraging smooth upward rotation overhead without compensating through the lower back or neck. Start with a wide grip to reduce strain; narrow only if you can keep elbows straight (not locked) and the movement stays comfortable. Move slowly, stay within a pain-free range, and avoid forcing end positions.
- Muscle Groups: Chest, Delts, Pecs, Shoulders
- Target Muscles: Deltoid - Anterior, Pectoralis Major - Sternal Head, Pectoralis Minor
- Assisting Muscles: Latissimus Dorsi
- Stabilizing Muscles: Multifidus, Serratus Anterior, Transversus Abdominis, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Body Area: Upper Body
- Body Parts: Chest, Shoulders
- Body Surface: Front
- Body Symmetry: Bilateral
- Equipment: Stick
- Exercise Patterns: Other
- Exercise Type: Stretching
- Functional Grouping: Horizontal Shoulder Adduction, Scapular Depressors, Scapular Protractors, Shoulder Flexors
- Joint Involvement: Multi-joint
- Muscle Location: Deep Chest, Front Shoulder, Mid Chest
- Movement Direction: Other
- Muscle Position: Anterior
- Gender: Female
How To Do The Stick Pass Around Stretch Exercise
‘- Stand tall, feet hip-width. Hold a stick with an overhand grip, hands wider than shoulder-width, arms straight in front at thigh level.
– Set your posture: neutral spine, ribs stacked over pelvis, neck long. Wrists neutral; elbows straight but not locked.
– Create gentle outward tension on the stick to encourage shoulder external rotation.
– Raise the stick in a smooth arc to overhead, allowing the shoulder blades to rotate upward; avoid rib flare or low-back arching.
– Continue the arc behind you only as far as comfortable—ideally to the glutes/low back—without pinching. Widen your grip if needed.
– Keep shoulders away from excessive shrugging; maintain even motion on both sides.
– Reverse the path with control to return the stick to the front.
– Keep the movement slow and symmetrical. Stop if you feel sharp pain, tingling, or numbness.
– If needed, limit the arc to just up to overhead while you maintain clean mechanics.
Stick Pass Around Stretch Tips
‘- Stand tall with feet about hip-width to create a stable base.
– Stack ribs over pelvis and keep a neutral spine and long neck throughout.
– Hold the stick with a wide, overhand grip and narrow only if elbows can stay straight (not locked) and movement remains comfortable.
– Keep wrists neutral and elbows straight but not locked as you move.
– Gently pull outward on the stick to promote shoulder external rotation.
– Lift the stick in a slow, smooth arc, allowing the shoulder blades to rotate upward without flaring the ribs or arching the low back.
– Move the stick behind you only as far as is comfortable, ideally toward the glutes/low back, and widen your grip if you feel strain.
– Keep shoulders from excessive shrugging and make the motion as even and symmetrical as possible on both sides.
– If you can’t maintain clean mechanics, limit the arc to just up to overhead and stay within a pain-free range, stopping if you feel sharp pain, tingling, or numbness.
Stick Pass Around Stretch Beginner Introduction
The Stick Pass Around Stretch (also called a stick shoulder pass-through) is a flowing shoulder mobility drill that uses a simple rod, dowel, or PVC pipe to guide both arms through a broad, comfortable arc. The stick links the hands together so each side of the upper body moves in a similar path, encouraging smooth motion rather than sudden jolts. As the arms travel in a circular path from the front of the body, up overhead, and then behind, the front shoulders, chest, and lats experience a gentle stretch.
This stretch highlights control through the entire upper body. The middle of the body stays steady while the shoulders and shoulder blades share the work of lifting and circling the arms. The emphasis is on calm, continuous movement, easy breathing, and an even rhythm from side to side. The range is usually tailored to what feels comfortable, with slower pacing to help notice any tension or pinching. Many people use this drill to explore pain-free shoulder motion while reinforcing coordinated movement between the arms, upper back, and trunk.