HIP FLEXOR

Shoulder Stretch With Stick

Using a Stick To Get Flexible Shoulders

Turn any broomstick, PVC pipe, or resistance band into a powerful mobility tool! This simple shoulder stretch with a stick improves range of motion and relieves tightness from workouts or desk work.

The shoulder stretch with stick technique opens your rotator cuff, pecs, and upper back muscles while safely guiding your joints through their full range of motion.

💪 Key Benefits of Chin Tuck Stretches 

✅ Improves shoulder flexibility for overhead movements

✅ Corrects rounded posture from sitting

✅ Reduces risk of impingement by teaching proper alignment

✅ No fancy equipment needed, use a stick, broom, or band

✅ Great for all fitness levels, easily adjustable difficulty

Shoulder Stretch with Stick

Shoulder Stretch

Shoulder Exercises with Stick

Overhead Shoulder Stretch

The ultimate shoulder opener! Lift a stick overhead to improve flexibility and relieve tightness from sitting or workouts. Perfect for restoring natural range of motion

Behind-the-Back Stretch

Posture superhero! This stretch targets tight chest and front shoulders while teaching proper scapular positioning. Great for undoing computer hunch.

Shoulder Dislocates (Dynamic)

Mobility magic! This fluid movement lubricates shoulder joints and tests your flexibility. Start wide and gradually narrow your grip as you improve.

How to Do Shoulder Stretch With Stick📝

1️⃣ Overhead Shoulder Stretch

  • Hold the stick wider than shoulder-width (palms down)
  • Slowly lift arms overhead, keeping the stick parallel to the floor
  • Stop when you feel a moderate stretch (don’t force)
  • Hold 15-30 seconds

2️⃣ Behind-the-Back Stretch

  • Hold stick behind your back (one hand high, one low)
  • Gently walk your hands closer together along the stick
  • Keep chest proud no hunching!

3️⃣ Shoulder Dislocates (Dynamic)

  • Wide grip on stick (2x shoulder width)
  • Slowly circle the stick overhead from front to back
  • Control the movement, no jerking

Modifications:

  • Tighter shoulders? Widen your grip
  • Advanced? Narrow grip or add band resistance

Quick Reference Table

Muscles Worked

Difficulty Level

Rotator cuff

Beginner-friendly

Pectorals

Adjustable

Thoracic spine

No equipment

Safety Tricks 🛡️

✔ Warm up with arm circles first

✔ Keep core gently engaged

✔ Breathe through each rep

❌ Avoid These Mistakes

✖ Force painful positions (mild discomfort only)

✖ Arch your lower back during overhead moves

✖ Rush the movements, slow and controlled wins

Quick Tip:

Do these shoulder stretch with stick daily to maintain mobility your future self will thank you!