Mobility · Focus — Shoulder
Shoulder Pass-Overs
Shoulder range of motion, overhead mobility, rotator cuff health
Minimum Effective Dose
1 min
The shortest time that still creates real, measurable change. Hit the dose and the benefit starts. Everything after is bonus.
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
Wide grip. Slow arc.
Use a towel or band. Keep your hips still and don't let them push forward. Wider grip is easier. Narrow it as your range improves.
- 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.
Baseline 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.
Launching May 2026 · Free to try
