How to Do a Shoulder Pass Through for Better Shoulder Mobility
What is a Shoulder Pass Through?
A shoulder pass through (also known as Banded Arm Circle or Shoulder Dislocations) is a mobility exercise that involves rotating the shoulders through a full range of motion. It’s commonly performed using a resistance band, dowel, or even a broomstick. While it can be done anywhere, it’s especially effective for improving shoulder mobility, increasing flexibility, and relieving tightness in the upper body.
How to Do a Shoulder Pass Through:
Choose your equipment — a resistance band, dowel, or broomstick.
⚠️ Be mindful of the resistance level if using a band. You don’t want to force the movement or strain your shoulders.
Start position:
Stand tall, feet shoulder-width apart.
Hold the band or stick with a wide grip in front of your chest.
Movement:
Keep your arms straight and lift the band/stick overhead, rotating it behind your back.
Touching your back is okay, just go as far as your mobility comfortably allows.
Then reverse the movement, bringing it back to the starting position.
Breathing & Control:
Take a deep breath in during the movement.
Stay relaxed, and avoid forcing the stretch beyond your range of motion.
If your shoulder blades start collapsing, that may be a sign the band has too much resistance or your mobility needs improvement.
Benefits of Shoulder Pass Throughs
Improves shoulder and back mobility
Helps relieve neck and shoulder tension
Great for desk workers or anyone with limited upper body flexibility
Ideal as a warm-up before lifting, sports, or posture correction routines
This is a simple but powerful exercise that can be a game changer if you sit for long periods or deal with shoulder discomfort.
Alternative Exercises
If the pass-through feels too intense, try starting with:
Shoulder rolls
Wall slides or shoulder angels
