Round The World Shoulder Stretch

Round The World Shoulder Stretch is a dynamic flexibility - shoulder movement from a rear starting position exercise involving Deltoid. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Deltoid
Secondary muscles: Biceps brachii, Pectoralis major
Exercise type: Dynamic flexibility - shoulder movement from a rear starting position

Exercise technique

Tool
Choose a light stick or broom handle.
Stance
Plant your feet evenly and keep your torso upright.
Grip
Hold the stick behind your hips with a wider-than-shoulder-width grip.
Hands
Position your palms downward and thumbs outward comfortably.
Raise
Keep your elbows extended and slowly lift the stick upward behind you.
Limit
Stop where shoulder range remains comfortable without compensating through the lower back.
Return
Lower the stick behind your hips along the same controlled arc.

Key technique points

Start with a wide grip.
Do not force past your shoulder range.
Use an unweighted stick.
Raise both arms evenly.
Do not push your ribs forward.
Perform the rear arc slowly.

Common mistakes

Forcing a narrow grip

Do not maintain hand spacing that your shoulders cannot accommodate.

Swinging from behind

Do not throw the stick quickly overhead.

Arching the lower back

Do not compensate for shoulder movement with spinal arching.

Bending the elbows unequally

Do not shorten one side and make an uneven transition.

Bending the neck

Do not force your head forward to make room for the stick.

Heavy tool

Do not choose a weighted body bar for mobility work.

Frequently asked questions