Shoulder Dislocate
oec:shoulder-dislocate
A dynamic shoulder mobility drill where a light implement or band is moved from the hips overhead and behind the back with straight arms.
Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.
Also called: Shoulder Pass-Through, Shoulder Pass Through, Shoulder Dislocation, PVC Pipe Pass-Through, Band Shoulder Dislocate, Shoulder dislocates
How to do it
Setup
- Stand tall with feet hip-width apart and your core lightly braced.
- Grasp a strap, dowel, or resistance band with a wide pronated overhand grip in front of your thighs.
- Ensure your grip is wide enough to allow full rotation without bending your elbows.
Movement
- Keep your arms fully extended as you raise the implement up and overhead.
- Continue rotating through the shoulders, lowering the implement behind your back until it touches your lower back or glutes.
- Reverse the motion along the same path, bringing the implement back overhead and returning to the front of your hips.
Breathing
Inhale as you raise your arms overhead, and exhale as you finish lowering behind you and return forward.
Cues
- Lock your elbows straight throughout.
- Keep your ribs down and glutes squeezed.
- Widen your grip if your arms bend.
Common faults
- Bending the elbows to force the implement around.
- Widen your hand placement until you can complete the full arc with straight arms.
- Excessive arching of the lower back and rib flare as arms go overhead.
- Brace your abdominals and maintain a neutral pelvis throughout the entire movement.
- Rushing through the movement or moving asymmetrically.
- Perform the rotation slowly and ensure both arms move in unison.
Safety
- Do not force through sharp pain in the anterior shoulder; widen your grip or reduce the range of motion as needed.
Muscles
Joints
- Shoulder: Circumduction, Flexion, Extension
- Shoulder blade: Elevation, Depression, Upward rotation, Downward rotation, Retraction, Protraction
- Lumbar spine: Isometric stabilization
Details
- Movement
- Mobility drill, Stretch
- Modality
- Mobility, Flexibility
- Mechanics
- compound
- Force
- not applicable
- Laterality
- bilateral
- Kinetic chain
- open
- Level
- beginner
- Equipment
- Strap or Resistance band
- Record
- Repetitions
- Load
- none, not applicable
Sources
- wger: Shoulder dislocates, by tinman (CC-BY-SA-4.0)
This record: CC-BY-SA-4.0.