PVC Shoulder Flexion
PVC pipe mobility exercise targeting shoulders and lats to improve overhead range of motion and flexibility; used for warm-ups, rehab, and shoulder health preparation.
About Exercise
Equipment
Others
Difficulty
1/5 • Beginner
Primary Muscle Groups
Shoulders
Secondary Muscles
Traps, Triceps
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
9/10Anterior Delts, Medial Delts
Lats
7/10Teres Major
Traps
5/10Upper Traps
Triceps
4/10Long Head
Programming
Typical Rep Range
3-8 reps
Rest Between Sets
30-60 seconds • Breathe deeply during holds
How to Perform
Stand with feet shoulder-width apart, holding a PVC pipe wider than shoulder-width with arms extended in front.
- Hinge at hips to lower chest toward ground, keeping arms straight.
- Push head between arms to deepen shoulder flexion.
- Hold stretch for 10-30 seconds while breathing deeply.
- Return to start by extending hips and pushing through hands.
- Repeat for desired reps or holds.
Coaching Tips
Form Cues
- Keep arms straight
- Neutral spine always
- Push through shoulders
- Breathe into stretch
- Head between arms
Breathing
Inhale to prepare, exhale as you deepen the stretch and maintain brace.
Tempo
3-2-1
Range of Motion
Extend arms overhead to full comfortable flexion without lower back arch or pain.
Safety
Safety Notes
- Stop if sharp pain occurs
- Avoid lumbar hyperextension
- Start with wide grip
- Consult professional for injuries
Spotting
Not required; self-guided mobility exercise.
Common Mistakes
- Arching lower back
- Forcing beyond comfort
- Bending elbows
- Jerking movements
- Gripping too narrow initially
When to Avoid
- Acute shoulder injury
- Shoulder impingement
- Recent surgery
Flexibility Needed
- Basic shoulder flexion
- Neutral spine control
Build Up First
- Familiarity with hip hinge
Also known as
PVC Overhead Stretch, Shoulder Flexion Stretch
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