The “Around the World” exercise, also known as the shoulder dislocate or shoulder pass-through, is a fantastic shoulder mobility exercise that helps improve your range of motion and flexibility in the shoulder joint. Can you do the “Around the World” exercise? Yes, with proper technique and gradual progression, most people can incorporate this movement to enhance their upper body flexibility and joint health.
The shoulder joint is one of the most mobile joints in your body. It allows your arms to move in many directions. However, this great mobility also makes it prone to stiffness and injury. This is where exercises like the “Around the World” come in. They are crucial for maintaining healthy shoulders, especially if you spend a lot of time sitting or engaging in activities that limit arm movement. This exercise is a key component of any good shoulder warm-up, preparing your muscles and joints for more demanding activities. It also plays a role in rotator cuff exercises, supporting the muscles that stabilize your shoulder.
This guide will walk you through how to perform the “Around the World” exercise safely and effectively. We’ll cover everything from choosing the right equipment to modifications and the many benefits you can gain.
Image Source: workoutlabs.com
Why Shoulder Mobility Matters
Before diving into the “Around the World” exercise, let’s touch upon why keeping your shoulders mobile is so important.
- Daily Activities: Simple tasks like reaching for an object on a high shelf, brushing your hair, or even putting on a jacket rely on good shoulder mobility.
- Athletic Performance: For athletes in sports like swimming, tennis, baseball, or weightlifting, excellent shoulder ROM (Range of Motion) is vital for power, accuracy, and injury prevention.
- Posture: Tight shoulder muscles can pull your shoulders forward, contributing to poor posture and potential back pain. Improved mobility can help correct this.
- Injury Prevention: Flexible and mobile shoulders are less likely to get injured. When your joints can move freely, they are less stressed.
- Pain Relief: For those experiencing shoulder stiffness or pain from conditions like frozen shoulder or rotator cuff issues, targeted mobility exercises can be very beneficial.
What You Need for the “Around the World” Exercise
The beauty of this exercise is its simplicity and minimal equipment needs.
- A Stick or Band: The most common tools are:
- PVC Pipe: Lightweight and easy to grip.
- Broomstick: A readily available household item.
- Resistance Band: Offers variable resistance and is portable.
- Yoga Strap or Towel: For a gentler approach, especially when starting.
The width of your grip is crucial. We’ll discuss this more later, but generally, a wider grip makes the exercise easier and safer for beginners.
How to Perform the “Around the World” Exercise: Step-by-Step
The “Around the World” exercise involves moving a stick or band in a circular motion around your body, focusing on controlled movement through your shoulder joint.
Step 1: Getting Ready
- Stand Tall: Stand with your feet shoulder-width apart. Maintain a slight bend in your knees.
- Grip Selection: Choose your tool (stick, band, etc.).
- Grip Width: This is key. Start with a wide grip. Your hands should be much wider than shoulder-width. This makes the movement easier and reduces stress on your shoulders. As your mobility improves, you can gradually narrow your grip.
- Arm Position: Hold the stick or band with your arms extended straight in front of you, at chest height. Your palms should be facing down.
Step 2: The Movement – Front to Back
- Initiate the Movement: Keeping your arms straight, slowly raise the stick upwards and over your head.
- Maintain Straight Arms: Resist the urge to bend your elbows. If you feel your elbows bending significantly, your grip is likely too narrow.
- Continue Overhead: Bring the stick as far back behind you as you comfortably can, still maintaining straight arms. This is where you’ll likely feel the stretch in your chest and the front of your shoulders.
- Bring it Forward: From behind you, continue the circular motion, bringing the stick back over your head and down in front of you to your starting position.
Step 3: The Movement – Back to Front (Optional but Recommended)
Some practitioners also recommend performing the movement in the opposite direction to work through the full range of motion in both planes.
- Start Position: Hold the stick in front of you, arms straight, palms down.
- Initiate Reverse Movement: Keeping arms straight, bring the stick down in front of you, then under your body, and up behind you.
- Continue the Circle: Bring the stick up and over your head, then back down in front to the starting position.
Important Note: The most common way to do the “Around the World” exercise is the front-to-back motion. If you are new to this, focus on mastering that direction first.
Key Principles for Safe and Effective Execution:
- Control: Move slowly and deliberately. Avoid jerky motions.
- Listen to Your Body: Never push into pain. A gentle stretch is good; sharp pain is a signal to stop or adjust.
- Straight Arms: This is crucial for targeting the shoulder joint correctly. If you can’t keep your arms straight, widen your grip.
- Core Engagement: Keep your core engaged to stabilize your torso. This prevents your back from arching excessively.
- Breathing: Breathe deeply and smoothly throughout the movement. Exhale as you move through the more challenging parts of the range.
Progressing Your “Around the World” Exercise
Improving your shoulder ROM exercises like this is a journey. Here’s how to progress safely:
1. Adjusting Your Grip
- Start Wide: As mentioned, a wide grip is best for beginners. This allows for a greater range of motion without forcing the shoulder.
- Gradually Narrow: As your mobility improves, you can slowly start to bring your hands closer together. Only do this when you can comfortably complete the movement with straight arms at your current grip width.
- Listen to Your Shoulders: If narrowing your grip causes pain or forces your elbows to bend, revert to a wider grip.
2. Increasing Repetitions and Sets
- Start Small: Begin with 5-10 repetitions in each direction.
- Build Gradually: As you get stronger and more mobile, you can increase the number of reps and sets. Aim for 2-3 sets of 10-15 repetitions.
3. Changing the Tool
- Lighter to Heavier: If using a stick, you might eventually progress to holding light dumbbells for added resistance, although this is less common for this specific mobility exercise.
- Resistance Band Progression: If using a resistance band, you can move to bands with higher resistance as your shoulder strength and stability improve.
4. Modifying the Movement
- Knee Bend: If you have limited overhead mobility, try performing the exercise with a slight bend in your knees. This can help to slightly rotate your torso and open up the shoulder joint.
- Sitting: For some, performing the exercise while seated may be more comfortable and stable. Ensure you maintain good posture.
Benefits of the “Around the World” Exercise
Incorporating the “Around the World” exercise into your routine offers a multitude of advantages:
Improved Shoulder Mobility and Flexibility
This is the primary benefit. The exercise systematically moves the shoulder joint through its full range of motion, helping to loosen stiff muscles and connective tissues. This leads to increased shoulder mobility exercise benefits.
Enhanced Rotator Cuff Function
While not a direct rotator cuff strengthening exercise in the typical sense, performing the “Around the World” motion with control helps to activate and warm up the muscles of the rotator cuff. Improved mobility supports better function and can aid in preventing common rotator cuff injuries. It complements other specific rotator cuff exercises.
Increased Upper Body Flexibility
Beyond the shoulder joint itself, this exercise also stretches the muscles of the chest, upper back, and lats. This contributes to overall upper body flexibility, which is crucial for good posture and athletic performance.
Better Scapular Mobility
The shoulder blade, or scapula, needs to move smoothly for the arm to reach its full potential. This exercise encourages the natural movement and gliding of the scapula, improving scapular mobility, which is often overlooked but vital for shoulder health.
Reduced Risk of Injury
By keeping the shoulder joint lubricated and the surrounding muscles supple, the “Around the World” exercise can help reduce the likelihood of strains, sprains, and other common shoulder injuries. Good joint health is a preventative measure against many issues.
Prepares for Workouts (Shoulder Warm-up)
As a dynamic stretch, it’s an excellent shoulder warm-up before lifting weights, throwing, or participating in any sport that involves overhead arm movements. It increases blood flow to the muscles and prepares the joint for activity.
Aids in Recovery and Rehabilitation
For individuals recovering from shoulder injuries or conditions like frozen shoulder, this exercise, when prescribed by a physical therapist, can be a key part of regaining motion and function.
When to Do the “Around the World” Exercise
You can integrate this exercise into various parts of your fitness routine:
- Morning Routine: To loosen up stiff shoulders after sleep.
- Pre-Workout Warm-up: As part of your general shoulder warm-up.
- Post-Workout Cool-down: To help muscles relax and improve recovery.
- Desk Breaks: If you sit for long periods, taking a few minutes to do this can alleviate stiffness.
- Rehabilitation Program: As guided by a healthcare professional.
Common Mistakes to Avoid
Even with a simple exercise, small errors can limit its effectiveness or lead to injury.
Mistake 1: Bending the Elbows
- Why it’s bad: Bending your elbows reduces the stress on the shoulder joint and often compensates for limited mobility elsewhere. It shifts the work away from the shoulder.
- Solution: Widen your grip. If you still can’t keep your arms straight, your mobility is not ready for this grip width. Use a lighter or longer tool.
Mistake 2: Forcing the Movement
- Why it’s bad: Pushing into pain can cause muscle tears or joint irritation. Shoulder injuries often stem from impatience.
- Solution: Move slowly and within a comfortable range. If you feel pain, stop, widen your grip, or reduce the range of motion.
Mistake 3: Arching the Back Excessively
- Why it’s bad: Arching your lower back often compensates for tight shoulders or a lack of core stability. It can put undue stress on your spine.
- Solution: Engage your core muscles. Think about keeping your rib cage down and your spine neutral. If you can’t avoid arching, reduce the range of motion.
Mistake 4: Using Too Narrow a Grip Too Soon
- Why it’s bad: This is a common cause of elbow bending and shoulder strain. Your shoulder needs time to adapt.
- Solution: Be patient. Progress your grip width gradually over weeks or months, not days.
Mistake 5: Rushing the Movement
- Why it’s bad: Jerky, fast movements don’t allow the muscles and joint tissues to prepare or stretch effectively.
- Solution: Focus on a smooth, controlled tempo. Each repetition should feel deliberate.
Variations and Alternatives
If the “Around the World” exercise is too challenging or if you’re looking for variety, consider these alternatives that still promote shoulder mobility exercise:
1. Arm Circles
- How to do it: Stand with your feet shoulder-width apart. Extend your arms straight out to the sides at shoulder height. Make small circles forward, gradually increasing the size. Reverse direction and repeat.
- Benefits: Good for warming up the shoulder joint and improving scapular mobility.
2. Wall Angels
- How to do it: Stand with your back against a wall, feet a few inches away. Try to keep your lower back pressed against the wall. Place your arms against the wall in a “goalpost” position (elbows bent at 90 degrees, upper arms parallel to the floor). Slowly slide your arms up the wall, keeping your elbows, wrists, and forearms in contact with the wall as much as possible. Slide them back down.
- Benefits: Excellent for improving upper body flexibility, particularly in the chest and shoulders, and counteracting rounded shoulders.
3. Thread the Needle
- How to do it: Start on your hands and knees. Reach one arm straight up towards the ceiling, opening your chest. Then, “thread” that arm under your chest and through the opposite armpit, reaching your shoulder and head towards the floor. Gently return to the start.
- Benefits: Improves thoracic spine and shoulder mobility.
4. Towel Pass-Throughs
- How to do it: Similar to the stick pass-through, but use a towel. Hold the towel with a wide grip. Loop it around your neck or hold it in front of you. Perform the same circular motion as the “Around the World” exercise.
- Benefits: The towel offers less rigid support, making it a good option if a stick feels too restrictive. It can also be a good progression towards a narrower grip on a stick.
Frequently Asked Questions (FAQ)
Q1: How many repetitions of the “Around the World” exercise should I do?
A1: Start with 5-10 repetitions per direction. As your mobility improves, you can increase this to 10-15 reps for 2-3 sets. Listen to your body; quality of movement is more important than quantity.
Q2: What is the proper grip width for the “Around the World” exercise?
A2: Begin with a grip much wider than shoulder-width. Your hands should be far enough apart that you can keep your arms straight throughout the entire movement without discomfort. Gradually narrow the grip as your shoulder mobility increases.
Q3: I feel pain in my shoulders when doing this exercise. What should I do?
A3: Stop immediately if you feel sharp pain. If you experience mild discomfort or a stretching sensation, try widening your grip, reducing the range of motion, or using a lighter tool like a towel or resistance band. Consult a healthcare professional or physical therapist if pain persists.
Q4: Can the “Around the World” exercise help with a frozen shoulder?
A4: Yes, it can be a beneficial part of a rehabilitation program for frozen shoulder or other conditions causing shoulder stiffness, but it should be performed under the guidance of a qualified physical therapist. They can ensure you use the correct technique and progression to avoid exacerbating the condition.
Q5: Is this exercise good for rotator cuff injuries?
A5: While it helps improve overall shoulder mobility and can activate rotator cuff muscles, it’s not a primary shoulder strengthening exercise for specific rotator cuff tears or significant injuries. For such issues, targeted rotator cuff exercises prescribed by a therapist are usually necessary. However, improved mobility from this exercise can support better rotator cuff function.
Q6: How often should I do the “Around the World” exercise?
A6: You can safely perform this exercise daily, especially as a part of your shoulder warm-up or as a mobility break. If you are recovering from an injury, follow your healthcare provider’s recommendations.
Q7: Can I use dumbbells for the “Around the World” exercise?
A7: While some people use very light dumbbells, it’s generally recommended to start with a stick or band for this shoulder mobility exercise. Dumbbells add weight, which can make it harder to maintain straight arms and proper form, potentially leading to injury if your mobility isn’t sufficient. Focus on smooth, controlled movement first.
Conclusion
The “Around the World” exercise is a powerful tool for enhancing shoulder health, mobility, and overall upper body flexibility. By understanding the proper technique, starting with an appropriate grip, and progressing gradually, you can unlock a greater range of motion in your shoulders. This not only makes daily activities easier but also contributes to better posture, improved athletic performance, and reduced risk of injury. Remember to always listen to your body, prioritize control, and stay consistent to reap the full benefits for your joint health and shoulder function. Make this simple yet effective movement a regular part of your routine!