Growth
Reach overhead with elbows on a bench
Whenyou start your dedicated overhead practice after warming up
Kneel on padding facing a stable bench. Place elbows on it at a comfortable width, hands together. Ease hips back and chest down while keeping your low back quiet. Take three easy breaths, then release; try three rounds.
- Make it easier
- Stay closer to the bench and lower less.
- Progression
- Explore a little more reach only without extra low-back arching.
Start tiny
One short, comfortable lean.
SafetyThe bench must not tip or slide. Stop for shoulder pinching; do not force the chest down.
Evidence grade CPractitioner method or editorial idea
Jarlo Ilano PT, DPT, GMB Fitness, Shoulder Mobility Exercises. Read the source ↗ Documented methods; cues, starting dose and progression are editorial adaptations. No task-specific outcome guarantee.
Growth: Practices that need preparation, a recurring slot or a useful tool.
