Chest And Front Of Shoulder Stretch
Chest And Front Of Shoulder Stretch is a dynamic flexibility – shoulder pass-through with a stick exercise involving Pectoralis major. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Pectoralis major
- Secondary muscles
- Deltoid
- Exercise type
- Dynamic flexibility – shoulder pass-through with a stick
Exercise technique
- Stick
Choose a light stick or unweighted body bar.
- Grip
Hold the stick considerably wider than shoulder-width with palms facing down.
- Stance
Plant your feet securely and lightly brace your abdominals.
- Raise
Keep your elbows gently extended and raise the stick from in front of you to overhead.
- Rear arc
Move the stick behind your head only as far as your shoulders remain comfortable.
- Return
Bring it forward along the same arc without arching your lower back.
- Adjustment
If the movement feels restricted, widen your grip and repeat through a smaller arc.
Key technique points
- Use an unweighted stick.
- Widen your grip to match your shoulder mobility.
- Do not force the stick down behind you.
- Keep your elbows in matching positions.
- Do not flare your ribs forward.
- Move slowly through the pass-through.
Common mistakes
Forcing a narrow grip
Do not keep your hands close when your shoulder mobility is insufficient.
Using a heavy bar
Do not turn this mobility movement into a loaded strain.
Arching the lower back
Do not overarch your lower back to move the stick behind you.
Bending the elbows
Do not bend one arm to pass through unevenly.
Swinging quickly
Do not use momentum to enter end-range shoulder positions.
Forcing the rear limit
Do not insist on lowering the stick all the way to your hips.
Frequently asked questions
Chest And Front Of Shoulder Stretch: why is “Forcing a narrow grip” a mistake?
Do not keep your hands close when your shoulder mobility is insufficient.
Chest And Front Of Shoulder Stretch: why is “Using a heavy bar” a mistake?
Do not turn this mobility movement into a loaded strain.
Chest And Front Of Shoulder Stretch: why is “Arching the lower back” a mistake?
Do not overarch your lower back to move the stick behind you.
Chest And Front Of Shoulder Stretch: why is “Bending the elbows” a mistake?
Do not bend one arm to pass through unevenly.
Chest And Front Of Shoulder Stretch: why is “Swinging quickly” a mistake?
Do not use momentum to enter end-range shoulder positions.
Chest And Front Of Shoulder Stretch: why is “Forcing the rear limit” a mistake?
Do not insist on lowering the stick all the way to your hips.
What should I focus on when doing Chest And Front Of Shoulder Stretch?
Use an unweighted stick. Widen your grip to match your shoulder mobility. Do not force the stick down behind you. Keep your elbows in matching positions. Do not flare your ribs forward. Move slowly through the pass-through.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.