Shoulder Pass-Overs
Shoulder range of motion, overhead mobility, rotator cuff health
Why it works
Shoulder pass-overs take the joint through its full range of motion under gentle tension. It's the most effective way to maintain overhead mobility and keep the rotator cuff healthy.
How to do it
- Hold a towel or band with a wide overhand grip in front of you
- Slowly raise the band overhead and behind your back in one smooth arc. Keep your hips still and don't let them push forward
- Bring it back the same way. A wider grip is easier, so narrow it as your range improves
- Only go as far as you can control
Related exercises
Pair with breathwork
Wind down after your session with a Shift breathwork protocol.
Common questions
How long should I do Shoulder Pass-Overs?
The minimum effective dose for Shoulder Pass-Overs is 1 min. That is the shortest time that still creates a real, measurable change. Hit the dose and the benefit starts; everything after it is a bonus, not a requirement.
What does Shoulder Pass-Overs target?
It targets shoulder range of motion, overhead mobility, rotator cuff health. Done daily at its 1 min dose, it keeps that range and strength available rather than letting it fade between sessions.
Is Shoulder Pass-Overs worth doing if I only have a minute?
Yes. 1 min is the whole point. BaselineBody is built on the minimum effective dose, the smallest amount of mobility work that still moves the needle, so short sessions done daily compound into real change.
BaselineBody builds this into your session automatically.
The system decides what you need, sequences the exercises, and runs the timers. All you do is press start.
Free to try
