FL-F122 minCircle your shoulder blades on all fours
Topic · 10 cards · draft
How can I practise overhead reach and controlled turning?
After warming up, try three shoulder-blade circles each way, three upper-back turns per side and three lying arm raises. About six minutes, twice weekly. These rehearse shoulder-blade movement, trunk turning and active arm returns. Add a supported bench reach if useful, or use FL-M05 to combine overhead practice without double sets. This is a practice invitation, not a promised result.
- Foundation 4
- Growth 4
- Mastery 1
- Challenge 1
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Foundation 4
Small recurring actions with little setup. Choose anchors that fit your day.
FL-F122 minCircle your shoulder blades on all fours
FL-F132 minRaise your arms overhead while lying down
FL-F142 minRotate your upper back on all fours
FL-F162 minRock gently over your palms
Growth 4
Practices that need preparation, a recurring slot or a useful tool.
DB-G021 minTurn your head three times each way
FL-G074 minReach overhead with elbows on a bench
FL-G114 minLean back into supported shoulder extension
FL-G125 minMove between an A-frame and squat
Mastery 1
Practices you develop over weeks through skill, planning and trade-offs.
FL-M0512 minRepeat your overhead range-and-control session
Challenge 1
A bounded mission with a clear finish. It can combine practices over days or weeks.
FL-C063 weeksLearn a bridge-and-reach on both sides
Sources
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 ↗
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