Strength
Shoulder dislocates
Improve shoulder mobility and thoracic extension with this fundamental dynamic stretching movement.
How to perform.
Follow the sequence — setup is half the lift.
Stand with your feet shoulder-width apart and hold a PVC pipe or resistance band in front of your hips using a very wide overhand grip.
Keep your arms completely straight and slowly lift the pipe over your head toward the ceiling.
Continue the circular arc by bringing the pipe behind your head and down toward your lower back while maintaining locked elbows.
Pause for a moment at the bottom of the movement near your glutes without letting your posture collapse.
Reverse the movement by lifting the pipe back over your head and returning to the starting position in front of your thighs.
Adjust your hand width closer together as your mobility improves to increase the difficulty of the stretch.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Bending the elbows to force the pipe over the head
- Arching the lower back excessively during the overhead transition
- Shrugging the shoulders up toward the ears
- Using a grip that is too narrow for your current mobility level
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.