Shoulder Dislocates

Progressions

1. 01

   Dynamic Dislocates Stretch

   • Stand in a doorway or corner, gripping both sides of the door frame or wall with your arms extended straight at approximately shoulder height.

   • Step one foot forward and slowly lean your torso through the opening while keeping both arms fixed on the frame, allowing the shoulders to stretch and rotate.

   • Keep your arms straight and locked in position throughout the entire movement — the stretch comes from your body moving forward, not from bending the elbows.

   • Focus on feeling a deep stretch across the chest, front deltoids, and the front of the shoulders as you lean through.

   • Maintain a tall posture with your core engaged to prevent excessive arching of the lower back during the stretch.

   • Breathe deeply and exhale as you lean further into the stretch, using each breath to relax into a deeper range of motion.

   • Perform each repetition slowly, taking 3-5 seconds to lean forward and 3-5 seconds to return to the starting position.

   • Keep your shoulders pulled down away from your ears throughout the movement to avoid shrugging and ensure the stretch targets the correct muscles.

2. 02

   Light Band Dislocates

   

   Bands

   • Stand upright with your feet shoulder-width apart, holding a light resistance band with a wide overhand grip in front of your hips.

   • Begin the movement by raising both arms forward and overhead while keeping the elbows fully locked and straight throughout.

   • Continue the arc behind your body until the band reaches your lower back or glutes, completing the full shoulder rotation.

   • The band should have only light tension — its purpose is to provide gentle feedback and guide the movement path, not to create significant resistance.

   • Move slowly and deliberately, taking approximately 3-5 seconds in each direction to ensure the shoulders are mobilized rather than forced.

   • Reverse the motion with the same control, bringing the band back overhead and down to the front starting position.

   • Keep your core engaged and avoid arching your lower back to compensate for limited shoulder mobility — if needed, widen the grip instead.

   • Breathe naturally throughout, exhaling as the band passes overhead to help relax the shoulder muscles through the most challenging part of the rotation.

3. 03

   Stick Dislocates

   

   Stick

   • Stand upright with feet shoulder-width apart, holding a stick (broomstick, PVC pipe, or dowel) with a wide overhand grip in front of your hips.

   • Begin by raising the stick forward and overhead with straight arms, then continue the arc until the stick reaches your lower back behind you.

   • Keep both arms completely straight and elbows locked throughout the entire rotation — the rigid stick enforces honest range of motion with no room for compensating.

   • Unlike a band, the stick does not stretch, which provides direct feedback on your true shoulder mobility and prevents you from cheating the movement.

   • Move slowly and with full control, taking 3-5 seconds in each direction to ensure the shoulders are properly mobilized.

   • Reverse the motion with the same controlled tempo, bringing the stick back overhead and returning to the front starting position.

   • Avoid arching your lower back or flaring your ribcage as the stick passes overhead — keep the core engaged and the trunk stable throughout.

   • As your shoulder mobility improves over time, gradually narrow your grip width on the stick to increase the difficulty and deepen the stretch.

4. 04

   Heavy Band Dislocates

   

   Bands

   • Stand upright with feet shoulder-width apart, holding a heavy resistance band with a wide overhand grip in front of your hips.

   • Raise both arms forward and overhead, then continue the arc behind your body until the band reaches your lower back, completing the full shoulder rotation.

   • The heavier band creates significant resistance throughout the movement, making this the most demanding dislocate variation and adding a strengthening component to the stretch.

   • Keep both arms fully straight and elbows locked — the increased tension will tempt you to bend the elbows, so actively resist this compensation.

   • Move slowly and with complete control, fighting against the band’s resistance in both directions rather than allowing the band to snap you through the movement.

   • Maintain strong core engagement and a stable trunk throughout — the extra resistance makes it especially important to avoid arching the lower back or flaring the ribcage.

   • Breathe steadily, exhaling as the band passes overhead where the resistance and stretch are most intense, to help the shoulders relax through the tightest point.

   • Only progress to this variation once you can comfortably perform stick and light band dislocates with a relatively narrow grip and full control.

Common mistakes

• Bending the elbows during the movement
• Using a grip that is too narrow
• Arching the lower back excessively
• Moving too fast through the rotation