Seated Stick Pass Around Stretch

Muscles worked

Setup

1. Sit upright on the edge of a flat bench with your feet planted firmly on the floor for stability.
2. Grasp a long stick or PVC pipe with a very wide overhand grip (wider than shoulder-width).
3. Rest the stick against your thighs with your arms fully extended and your spine in a neutral position.

How to do it

1. Exhale and slowly lift the stick upward in a wide arc, keeping your arms perfectly straight.
2. Continue the movement over your head and behind your body until the stick touches your lower back or glutes.
3. Inhale as you reverse the arc, bringing the stick back over your head to the starting position at your thighs.
4. Maintain a slow, controlled tempo, taking approximately 3-4 seconds for the full pass-around.

Form checklist

• Keep your elbows locked straight; do not allow them to bend to 'cheat' the range of motion.
• Avoid arching your lower back or flaring your ribs as the stick moves overhead.
• Keep your head neutral and chin tucked; do not crane your neck forward.
• Ensure both shoulders move symmetrically and at the same speed throughout the arc.

Pro tips

• Focus on the 'sticking point' at the very top of the movement; this is where the pectoral stretch is most intense.
• Engage your core and glutes while seated to ensure all movement comes from the shoulder girdle rather than the spine.

Make it harder

• Gradually narrow your grip width on the stick to increase the stretch intensity and demand on shoulder mobility.
• Pause for 3 seconds at the point of maximum tension (behind the head) to deepen the stretch in the chest.

Frequently asked

What muscles does the seated stick pass around stretch work?

The seated stick pass around stretch primarily targets the deltoids and pectorals, and also works the serratus anterior and trapezius as secondary muscles.

What equipment do you need for the seated stick pass around stretch?

The seated stick pass around stretch uses dumbbell.

Is the seated stick pass around stretch good for beginners?

Yes. The seated stick pass around stretch is a beginner-friendly movement and a strong foundation to build on.

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