Shoulder dislocates
Mobilityeasyrepsstick, band or towel
Standing pass-through: a stick, band or towel is held with a wide overhand grip in front of the hips, and with elbows locked it travels in an arc up over the head and down behind the body to the lower back, then back the same way.
How to do it
- Stand feet hip width, ribs down, holding the stick with a wide overhand grip (well beyond shoulder width) in front of the thighs.
- With straight elbows, raise the stick forward and up overhead (shoulders flex to ~180).
- Continue the arc behind the head and down until the stick touches the lower back/glutes; arms stay straight and the grip does not slide.
- Return along the same arc to the front of the hips; widen the grip if the elbows have to bend. Torso and head stay still.
Muscles worked
trapezi, bicipiti, deltoidi, pettorali