Mastery
Repeat your overhead range-and-control session
Whenyour overhead-practice slot begins
Twice weekly after warming up, pair range with active returns. Rest freely; these replace separate sets.
- Steps
- Two bench reaches, three easy breaths each (FL-G07).
- Three upper-back turns per side (FL-F14).
- Three lying overhead raises (FL-F13); stand and repeat three unloaded reaches, without extra back arching.
- Make it easier
- Use shorter ranges and one round.
- Progression
- After two smooth sessions, enlarge the standing reach without losing easy breathing.
Start tiny
One comfortable lying arm raise.
SafetyStop for pain or pinching. Let shoulder blades move naturally.
Evidence grade CPractitioner method or editorial idea
Jarlo Ilano PT, DPT, GMB Fitness, Shoulder Mobility Exercises. Read the source ↗ American Council on Exercise, Supine Shoulder Flexion. Read the source ↗ Jacque Crockford, ACE, How to Increase Upper-body Stability and Mobility (2015). Read the source ↗ Documented methods; cues, starting dose and progression are editorial adaptations. No task-specific outcome guarantee.
Mastery: Practices you develop over weeks through skill, planning and trade-offs.
