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Exercise handout — move better, feel better.
PVC Pipe Pass-Through
Hold a stick with wide grip and pass it over your head and behind your back. Improves shoulder range of motion.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
other
Home Options
- broomstick or dowel
- broomstick or dowel + towel
No equipment? Try: Broomstick, Towel, Resistance band
Dosage
2
Sets
10
Reps / Time
30 sec
Rest
3 seconds each direction
Tempo
Step-by-Step Guide
Set up
- Hold a PVC pipe, broomstick, or towel with a wide grip
- The wider your grip, the easier it is
- Start with arms straight in front of you
Step 1 of 5
Keep arms straight throughout
Step 2 of 5
Lift the stick up and overhead
Step 3 of 5
Continue all the way behind your back
Step 4 of 5
Then reverse the motion back to front
Step 5 of 5
Move slowly and controlled
Breathing
- Breathe normally throughout
- Don't hold breath
Form Cues
- Keep arms straight
- Go slowly
- Widen grip if stuck
- Don't force through pain
Common Mistakes to Avoid
- Bending elbows
- Grip too narrow
- Moving too fast
- Forcing past comfortable range
Safety Information
Don't force it. Widen grip if you feel stuck.
Progressions
Gradually narrow your grip over time
Regressions
Use wider grip or only go partway over
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.