Shoulder Pass-Through

The width of the grip is the whole exercise. A narrow grip forces the shoulders to the edge of their range, and the body compensates with bent elbows and flared ribs. A grip wide enough for straight arms and a stable trunk makes it a smooth, useful movement. Gradually narrowing over weeks is the plan.

To improve shoulder flexion and extension range with straight arms and a stable ribcage.

1. 1Stand tall holding a strap with a wide overhand grip.
2. 2Draw the lower ribs in so the trunk is stable.
3. 3Inhale and lift the strap overhead, keeping the arms straight.
4. 4Exhale and carry the strap behind the back as far as it comfortably goes.
5. 5Inhale to bring it back overhead, then exhale down to the front.
6. 6Repeat for 5 to 8 slow repetitions.

Instead of searching for the “correct” position, notice:

• •Arms straight, with the elbows not bending.
• •Ribs stay stacked over the pelvis.
• •Neck long and the shoulders away from the ears.
• •Hips stay still.

Slow breath sets the pace. Inhale on the lift and exhale as the strap travels behind.

The ribs and elbows give it away. If the ribs flare or the elbows bend, the grip is too narrow. Also notice any shrugging as the strap passes overhead.

Reflect after practising:

• •Start with a very wide grip and narrow it slowly.
• •Stop at any pinching in the front of the shoulder.
• •Use a light band or a broomstick if you do not have a strap.

Rather than mistakes, you may notice:

• •Warm up with Shoulder CARs first.
• •Hold the end of range for a breath.
• •Practise with your back to a wall to keep the ribs honest.

• •Wider grip.
• •Band instead of a strap.
• •Smaller range with the strap in front.

• ✓Lower the strap and shake out the arms.
• ✓Roll the shoulders back and down.