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Instructions
- Stand upright with feet shoulder-width apart.
- Hold a stick or dowel with a wide overhand grip in front of your hips.
- With arms fully extended, raise the stick overhead and continue moving it behind your back.
- Reverse the movement to return the stick to the starting position in front of your hips.
- Repeat for the desired number of repetitions with controlled motion.
Technical Tips
- Keep your arms straight throughout the movement.
- Use a wide enough grip to prevent shoulder strain.
- Avoid arching your lower back; keep your core engaged.
- Move slowly to increase control and mobility effectiveness.
Breathing Tips
- Inhale as you raise the stick overhead.
- Exhale as you lower it behind your back.
- Maintain steady, controlled breathing throughout the movement.
Medical restrictions
- Shoulder impingement
- Rotator cuff injury
- Severe shoulder instability
Description
The Standing PVC Pass Through is a foundational shoulder mobility exercise designed to improve range of motion, posture, and joint health. Commonly used in warm-ups and mobility routines, this movement utilizes a simple dowel or PVC pipe to guide the arms in a full overhead arc. By requiring the shoulders to move through their full range without compensation from the lower back or elbows, it helps enhance flexibility in the deltoids, traps, and upper back. Ideal for athletes, CrossFit practitioners, and anyone preparing for overhead lifting, this drill effectively prepares the body for more complex movements while reducing injury risk. Whether used in functional training, warm-ups, or rehabilitation, the PVC Pass Through is an essential tool for shoulder health and movement integrity.