Shoulder Flossing

All-Levels
Written By Danielle Enos (Dani Winks)

Flexopedia > Shoulders

Shoulder Flossing

Muscle Group(s) Stretched: Shoulders, Chest

Range of Motion Worked: Shoulder circumduction

Type of Stretch: Active Dynamic

Difficulty: All Levels

Suggested Prerequisites: none

This is one of my go-to exercises as part of my shoulder warm up any time I’m working on backbends. I have a strong preference to do this with a stretchy strap vs. a “stick” like I’ve also seen it done before because it’s more comfortable and easier not to “cheat” by moving the arms at different speeds.

Side note: this exercise has nothing to do with nerve flossing (despite the “flossing” in the title). I’ve also heard it called “shoulder dislocates” but that’s a crappy name because you’re not dislocating your shoulder (nor would I encourage students to aim to do so!)

How To

Note: you’ll need some kind of a long band/strap for this exercise. It’s a bit more comfortable with a stretchy strap (like a TheraBand), but a stiff strap like yoga strap or a scarf works fine too.

Step 1

Start holding on to a long strap, with your hands very far apart.

Step 2

Keeping your arms straight and shoulders down (don’t let them shrug up towards your ears), lift the strap up overhead and bring it behind you to your butt. Make sure both shoulders rotate at the same time (avoid letting one arm go before the other).

If you find yourself bending your elbows or moving your arms at different speeds, that means you need to take your hands farther apart.

Ideally you should feel a stretching sensation across the front of your chest and/or shoulder as you bring the strap behind you.

Step 3

Then reach the strap up over your head and bring it back to the front to finish.

That’s one rep. Repeat for 4-10 reps.

Modifications

Need to make it easier?

Widen your hands - take your hands way farther apart on your strap.

Want to make it harder?

Narrow your hands - take them closer together on the strap.

 
 
Danielle Enos (Dani Winks)

Dani is a Minneapolis-based flexibility coach and professional contortionist who loves sharing her enthusiasm for flexibility training with the world.

https://www.daniwinksflexibility.com
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