PVC Pass Through

Description

How to Do PVC Pass Through

1. 1
   Setup

   Stand tall with feet shoulder-width apart, holding a PVC pipe or broomstick with a wide overhand grip, arms extended straight down in front of your thighs.

2. 2
   Setup

   Adjust your grip width so that you can comfortably pass the pipe over your head without bending your elbows or shrugging your shoulders excessively.

3. 3

   Keeping your arms straight and core engaged, slowly raise the pipe overhead and continue rotating your shoulders to bring the pipe down behind your back, exhaling during this phase.

4. 4

   Once the pipe is as far back as your shoulder mobility allows without discomfort, reverse the movement by bringing it back over your head to the starting position, inhaling during this phase.

5. 5

   Maintain a controlled, smooth motion throughout the entire pass-through, avoiding any jerky movements or arching your lower back.

Tips

• Start with a very wide grip and gradually narrow it as your shoulder mobility improves, aiming for a grip slightly wider than shoulder-width over time.
• Keep your rib cage down and avoid excessive arching in your lower back by engaging your core and glutes throughout the movement.
• Focus on initiating the movement from your shoulders, maintaining straight arms to isolate the shoulder joint mobility rather than relying on elbow flexion.
• If you feel any sharp pain, widen your grip immediately or reduce the range of motion; mobility work should feel like a stretch, not pain.

Common Mistakes

• ×Bending elbows to compensate for lack of mobility reduces the stretch on the shoulder joint; keep arms straight by widening your grip if needed.
• ×Arching the lower back excessively compromises spinal stability and reduces the effectiveness of the shoulder stretch; engage your core and glutes to maintain a neutral spine.
• ×Using a grip that is too narrow can cause discomfort or pain in the shoulders; ensure your grip allows for a smooth, pain-free pass-through.