Pass-Through Stretch With Band 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Chest
Secondary Targets
Execution
Isolation
Force Type
Stretch
Required Equipment
Band
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Pass-Through Stretch With Band is a dynamic mobility exercise designed to improve flexibility and range of motion in the chest and shoulders. Using a resistance band, dowel, or broomstick, the movement involves holding the equipment with a wide grip in front of the chest, then slowly lifting it overhead and rotating it behind the back, maintaining straight arms throughout. This stretch primarily targets the chest muscles while also engaging the shoulders as a secondary focus, making it an effective warm-up or cooldown exercise for upper body workouts. It helps open up the chest, loosen tight shoulders, and prepare the upper body for pressing or overhead movements.
How to Perform
Select Your Tool:Use a long, flexible resistance band, wooden dowel, or broomstick. If you’re using a band, make sure it offers light resistance to avoid overstressing your shoulders.
Set Your Posture:Stand upright with your feet positioned about hip- to shoulder-width apart. Keep your core lightly engaged and spine neutral.
Grip Setup:Hold the band or stick with both hands using a wide grip, keeping your arms fully extended. The equipment should be positioned in front of your body at chest level.
Begin the Motion:While keeping your arms straight (but not locked), slowly raise the band or stick overhead, guiding it in an arc behind your body. Move in a controlled and fluid motion without rushing.
Respect Your Range:Only go as far back as your current flexibility comfortably allows — if the tool touches your lower back, that’s fine, but never force the motion. Stop if you feel pinching or joint discomfort.
Return to Start:With the same level of control, reverse the movement, bringing the band or stick back over your head and down to the starting position in front of your chest.
Breathing Tips:Inhale as you begin the movement, and exhale softly as you return. Maintain steady breathing throughout to support relaxation and control.
Mind Your Form:Avoid arching your lower back or letting your shoulder blades collapse inward. If the motion feels restricted or unstable, widen your grip or switch to a lighter band.
Mobility Note:If you're unable to complete the full arc without bending your elbows or twisting, it’s a sign that your shoulder or chest mobility may need more work. Progress gradually and focus on form over range.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Use a light resistance band to avoid straining your shoulders during the stretch.
Keep your arms straight throughout the movement to maximize chest and shoulder engagement.
Widen your grip if you feel tightness or resistance—never force the range.
Maintain a tall posture with your core engaged to prevent lower back arching.
Perform the stretch slowly and with control to increase mobility and prevent injury.
Incorporate this stretch into your warm-up to prepare your chest and shoulders for pressing movements.
Consistent practice will improve flexibility and posture, especially if you sit or hunch often.
How Not to Perform
Don't use a band that's too tight or short — excessive resistance will limit your range of motion and may strain your shoulder joints.
Don't bend your elbows — this reduces the effectiveness of the stretch on the chest and shoulders and can shift tension to the wrong areas.
Don't rush the movement — moving too fast can bypass the stretch and increase the risk of pulling a muscle.
Don't force the band behind your back — if your shoulders aren't ready for that range, you could easily injure the rotator cuff.
Don't let your ribcage flare or back overextend — arching the back reduces core control and places stress on the spine.
Don't shrug your shoulders upward — keep them relaxed to avoid unnecessary neck tension.
Don't grip too narrow — using a close grip restricts shoulder mobility and increases the risk of impingement.
Don't hold your breath — controlled breathing helps your muscles relax and supports better movement.
Don't ignore joint pain — a stretch should feel mild and releasing, not sharp or painful in the shoulders.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
