The shoulder dislocate is a movement that sounds much more ominous than it actually is. In fact, it’s not horrible at all and will do many beneficial things for your shoulders and thoracic spine.
All you need to do, as shown in the video, is grab a dowel of some sort and allow your arms to rotate behind with control, while keeping your arms as straight as possible. If you’re having difficulty with this movement, try to widen your grip on the dowel and you should have an easier time.
Do this for happier, healthier shoulders!