Shoulder dislocates, also called shoulder pass-throughs, are a dynamic stretching exercise used to improve flexibility, restore range of motion, and reduce tightness in the shoulders, chest, and upper back. Using a PVC pipe, broomstick, or resistance band, the movement is accessible and highly effective, especially for individuals who perform overhead lifts, sit for long periods, or experience rounded shoulders.
How It Works
Starting with a wide grip on a stick or band held in front of you, you lift the arms overhead and continue the motion until the bar passes behind your body and returns in a circular arc. This creates a deep stretch through the shoulders, pecs, biceps, and upper back. The key is keeping the arms straight and maintaining control throughout the motion. Over time, your grip can move narrower as mobility improves.
What Muscles It Stretches and Strengthens
Stretches:
- Pectoralis major and minor
- Anterior deltoids
- Latissimus dorsi
- Biceps brachii
- Subscapularis and shoulder capsule
Strengthens (mildly through active control):
- Rhomboids and posterior deltoids
- Rotator cuff stabilizers
- Trapezius and scapular retractors
No-Equipment Variations
- Towel dislocates: Use a towel instead of a stick or band.
- Wall slides: Mimic the range of motion by slowly raising and lowering the arms against a wall.
- Arm circles with isometric holds: Slowly rotate arms and pause at overhead and back positions.
- Doorframe shoulder openers: Mimic part of the arc using active reaching and twisting.
Daily Reps, Sets, and Progression
Beginner
- 2 sets of 8–10 slow reps
- Use a resistance band or take a very wide grip
- Focus on control and avoid pain or strain
- Frequency: Daily
Intermediate
- 3 sets of 10–12 reps
- Begin narrowing grip as mobility allows
- Add slow tempo and pause at the tightest point
- Frequency: Daily or 5x/week
Advanced
- 3–4 sets of 12–15 reps
- Narrow grip further, add band tension or use weighted stick
- Try reverse direction reps and hold end-range positions
- Frequency: Daily or integrated into warm-ups for upper-body days
How to Measure Improvement
- Grip width: Gradually decreasing how wide you need to grip is the clearest sign of flexibility gains.
- Range of motion: Smoother, more complete pass-throughs without compensation (like arching the lower back).
- Symmetry: Equal ease on both shoulders and reduced clicking or tension.
- Pain reduction: Less tightness or pinching during overhead movements.
Final Thoughts
Shoulder dislocates are an essential movement for anyone looking to improve upper-body mobility, particularly in the shoulders and chest. They require minimal equipment and can be scaled to any fitness level. When practiced consistently and with control, they help restore balance, posture, and comfort in daily movement and athletic performance.
