PVC Pass-Throughs

Shoulders, Upper Back, Rotator CuffPVC Pipe or Wooden Stick

Mobility drill to warm up the shoulder girdle and thoracic spine using a PVC pipe. Improves joint mobility and preps the rotator cuff safely from a standing position.

How to do it

1Stand tall holding the pipe in front of you with a wide, straight-arm grip.

2Slowly raise the pipe up and overhead without bending your elbows.

3Continue in an arc behind your back, lowering the pipe toward your lower back.

4Pause for a second at the bottom position behind you.

5Reverse the arc to bring the pipe back to the starting position in front.

Common mistakes

Bending your elbows, which reduces shoulder mobility work.

Arching your lower back as the pipe passes overhead.

Forcing the movement or jerking through tight spots.

Breathing

Inhale as you raise the pipe overhead; exhale as you lower it behind your back.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.