Seated Stick Pass-Around Stretch - How to Perform, Muscles, Variants | SatisFIT Skip to main content

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

Common Mistakes

Common mistakes content is coming soon.

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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