Shoulder dislocates

Move a band or stick in an arc from front to back to open up the shoulders.

• Muscle group: Mobility
• Equipment: Resistance band
• Difficulty: Intermediate

Also known as: Band pass-throughs, Shoulder pass-throughs, Band shoulder dislocate, Skulder pass-through, Skulderrotation med elastik

How to do it

1. Hold a light band or stick with a wide overhand grip in front of your thighs.
2. Keep your arms straight and slowly raise the band overhead and then down behind your back in one arc.
3. Reverse the movement back to the start, widening your grip if the shoulders feel tight.

Common mistakes

• Using a grip that is too narrow so the shoulders strain.
• Arching the lower back or bending the elbows to get the band past.

Alternatives

• Band pull-apart
• Doorway chest stretch
• Thread the needle
• Open book stretch
• Face pull

Watch a video demonstration on YouTube

“Shoulder Dislocatations / Passthroughs with a Resistance Band! An exercise you dont want to miss.” by Tom Morrison (opens YouTube)

General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.