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Seated Stick Pass-Around Stretch

Step by step instructions, muscle activation and variants for the Seated Stick Pass-Around Stretch.

EasyFront shoulders

About this exercise

A seated shoulder mobility stretch in which you hold a stick in front of you and pass it in a wide arc overhead and around your torso, progressively opening the shoulder joints and thoracic spine. Regular practice improves overhead range of motion and shoulder flexibility.

How to Perform

  • Sit upright on a bench or the floor with a stick held horizontally in both hands at hip width
  • Raise the stick overhead, keeping your arms as straight as possible
  • Continue the arc, slowly passing the stick behind your head and down toward your lower back
  • Hold briefly at the deepest point you can comfortably reach
  • Reverse the arc, bringing the stick back overhead and down to the starting position in front of your hips
  • Perform all reps at a slow, controlled pace, widening your grip if your shoulders are tight

Muscle Activation

Primary
Front shoulders
Secondary
Side shouldersUpper chest

About the Seated Stick Pass-Around Stretch

The Seated Stick Pass-Around Stretch is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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