Mobility · Focus — Shoulder
Shoulder Pass-Overs
Shoulder range of motion, overhead mobility, rotator cuff health
Minimum Effective Dose
35s
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. Only go as far as control allows. Wider grip is easier.
- Hold a towel or band with a wide grip
- Slowly pass it over your head and behind your back
- Only go as far as you can control
- Wider grip is easier — narrow it as you earn the range
Related exercises
Pair with breathwork
Wind down after your session with a Shift breathwork protocol.