Stick Pass Around Stretch
- Synergistenmuskeln
- Infraspinatus, Latissimus Dorsi, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Serratus Anterior, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
- Equipment
- Stick
- Körperregion
- Shoulders
- Typ
- Stretching
The Stick Pass Around Stretch is a full shoulder-mobility exercise that trains all three heads of the deltoid — anterior, lateral, and posterior — along with supporting muscles such as the infraspinatus, teres minor, latissimus dorsi, serratus anterior, trapezius, and pectoralis major. Using a stick or PVC pipe held in a wide grip, you arc the arms from in front of the body to behind the back in a continuous shoulder-dislocate motion. It is an excellent warm-up drill and flexibility tool for improving shoulder range of motion and postural health.
Stick Pass Around Stretch: So führst du sie aus
- 1Hold a stick (broomstick or PVC pipe) in front of your thighs with a grip wider than shoulder-width, palms facing down.
- 2Stand tall with feet hip-width apart, chest lifted, and core lightly braced.
- 3Keeping your arms straight, raise the stick forward and overhead in a slow, controlled arc.
- 4Continue the arc by passing the stick behind your body until it rests against your glutes, keeping your elbows locked throughout.
- 5Pause briefly at the bottom behind the body, feeling the stretch across your chest, shoulders, and lats.
- 6Reverse the movement by raising the stick back overhead and returning it to the starting position in front of your thighs.
- 7That is one repetition. Perform the prescribed number of reps, breathing steadily throughout the movement.
- 8If the stick catches or your form breaks down, widen your grip slightly and repeat until the range of motion improves.
Technik-Tipps
- Keep your elbows fully extended throughout the arc — bending them shortcuts the stretch and reduces the training benefit.
- Move slowly and under control; momentum bypasses the muscles and reduces mobility gains.
- If shoulder tightness prevents a smooth pass, widen your grip incrementally rather than forcing through pain.
- Maintain an upright torso — avoid arching your lower back excessively as the stick passes overhead.
- Gradually narrow your grip over sessions as your shoulder mobility improves.
Häufige Fehler
- Bending the elbows mid-arc, which reduces the stretch on the deltoids and rotator-cuff muscles and defeats the purpose of the movement.
- Using momentum to swing the stick around instead of moving slowly, which prevents the muscles from being properly lengthened.
- Gripping too narrow before adequate mobility is developed, forcing the shoulders into a painful range that risks injury.
- Excessively arching the lower back as the stick rises overhead, which shifts stress away from the shoulders and onto the lumbar spine.
- Rushing the movement without pausing at the end ranges, which limits time under stretch and reduces flexibility gains.
Häufig gestellte Fragen
What muscles does the Stick Pass Around Stretch work?
It primarily stretches and mobilises all three heads of the deltoid (anterior, lateral, and posterior). The infraspinatus, teres minor, teres major, latissimus dorsi, serratus anterior, pectoralis major (both clavicular and sternal heads), and the middle and lower trapezius fibers all act as synergists throughout the movement.
What stick or equipment do I need for this exercise?
Any rigid stick works — a broomstick, wooden dowel, or PVC pipe is ideal. The stick should be long enough to allow a grip significantly wider than your shoulders. A resistance band can substitute if no stick is available, though it provides less feedback.
How wide should my grip be?
Start with a grip wider than you think you need. Your hands should be far enough apart that you can complete the full arc from front to back without bending your elbows or forcing the shoulders. As mobility improves over weeks of practice, you can gradually narrow the grip to increase the challenge.
Is the Stick Pass Around Stretch safe for people with shoulder problems?
This stretch should be approached cautiously if you have a current shoulder injury or impingement. Always work within a pain-free range of motion and widen your grip to reduce stress. Consult a healthcare professional before performing this movement if you have a diagnosed shoulder condition.
How many reps and sets should I do?
As a warm-up drill, 2–3 sets of 8–12 slow, controlled reps is a common starting point. Focus on quality of movement rather than volume. It can also be performed daily as a mobility routine to progressively increase shoulder range of motion over time.
