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Pole Stretches (Using a Broomstick or PVC Pipe)

Writer's picture: UnityUnity

Pole Stretches (Using a Broomstick or PVC Pipe)


Shoulder Rotation Stretch:Hold the pole with palms down and rotate it behind your shoulders, then bring it back to the front.

  • Perform 10 reps, holding at points of good stretch.


Forearm Stretch:Hold the pole behind your back with palms facing forward. Slowly bring it to the front of your body, holding where you feel a stretch.

  • Repeat 2 rounds of 60 seconds.


Chest Stretch (Pinning the Bar):Hold the pole behind your back with both hands, keeping your elbows bent. Push the pole gently away from your back to open up the chest and shoulders.

  • Hold for 60 seconds.

  • Repeat 2 rounds.


Shoulder External Rotation:Place the pole in front of you. Hold one end low and pop it behind your back by guiding it with the opposite hand. Use the pole to gently push into external rotation.

  • Hold for 60 seconds on each side.

  • Repeat 2 rounds.

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