1. Stand with your feet shoulder-width apart, holding a PVC pipe or a similar lightweight bar with a wide grip in front of you. Your hands should be positioned towards the ends of the bar, wider than shoulder-width, to allow for a full range of motion.
2. Keep a firm grip on the pipe and your arms straight throughout the exercise.
3. Slowly raise the PVC pipe over your head and continue moving it back until it touches the lower back or your butt. This completes the pass through.
4. Pause briefly at the end of the range of motion and then reverse the movement by bringing the bar back over your head to the starting position in front of your body. This counts as one repetition.
5. Perform the exercise with controlled movements, and focus on feeling a stretch in your shoulders and upper back.
6. Aim to complete 2-3 sets of 10-15 repetitions. This exercise can be used as a warm-up to prepare the shoulder joints for more intense training or as a mobility exercise to improve shoulder flexibility.
Note: Start with a very wide grip and gradually narrow it as your flexibility improves. However, do not compromise form for a narrower grip – only narrow the grip to a point where you can still pass the bar over and behind your head without bending your elbows.
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