The shoulder is an amazing joint. Compared to other joints in the body, it’s mobility is unmatched. The shoulder has over 180 degrees of motion through flexion, extension, abduction, and adduction.
Typically when we warm up our shoulders we may do some pressing movements, maybe some internal/external rotation, but very rarely do we ever warm up our shoulders using the full range of motion, outside of pass-throughs with the PVC pipe. Which is why the Xiaopeng (pronounced shou-peng) is one of my favorite exercises for the shoulder. All you need to perform this movement is a single dumbbell between 5-10 lbs.
Start with the elbow fully extended, hand by the hip, palm facing forward.
