Exercise guide
Round The World Shoulder Stretch
The Round-the-World Shoulder Stretch uses a dowel or broomstick held behind the hips. Raising the straight arms backward challenges shoulder extension and may stretch the shoulders, chest, and biceps.
Training context
Benefits of the Shoulder Mobility Drill
The dowel keeps both hands connected and makes changes in grip width easy to measure. A wider grip generally reduces the mobility demand.
This drill should not be forced behind the head. Shoulder pinching, numbness, or the need to bend the elbows are signs to stop or widen the grip.
Technique overview
Use a wide grip and a small range first
Stand tall and hold the dowel behind the hips with a wide palms-down grip. Keep the elbows straight as the arms rise only through a comfortable range. Pause before the shoulders roll forward or the ribs flare, then lower the dowel slowly.
Treat this as an overview and use a range, pace, and setup you can control.