Unlock Your Shoulder Mobility (BEST EXERCISES)

🔥🔥 For a proven program to improve your overhead mobility, check out our Overhead Mobility Overhaul Program at http://performanceplusprogramming.com... 🔥🔥 If overhead lifts, handstand work, or gymnastics-based skills feel restricted due to limited shoulder mobility, this video covers four of our favorite exercises to help you unlock your shoulders and get into optimal positions. With consistent practice, these drills can make a noticeable difference in your overhead range and comfort during lifting. 1. Sleeper Stretch Eccentrics Our first exercise targets the often-overlooked posterior shoulder. In this move, a band is attached low to the ground while the arm is positioned at a 90-degree angle, shoulder blade tucked back. Using the non-working hand to lift the forearm, we then slowly lower it, allowing for a controlled, eccentric stretch. This movement helps release posterior shoulder tightness, which is a common but unnoticed culprit in limiting overhead range. 2. Bench Stretch (Prayer Stretch) for Overhead Mobility The bench stretch, or prayer stretch, has two variations to address different limitations in shoulder mobility. The first involves placing the hands together in a "prayer" position, pressing the chest toward the ground. This opens the shoulders and enhances thoracic spine extension. For those with tighter lats, a modified version with a PVC pipe in a wider grip targets lat flexibility more directly. In this setup, tucking the tailbone while arching the upper back intensifies the lat stretch, addressing a common restriction in overhead lifts. 3. Lat Eccentrics This exercise focuses on controlled stretching of the lats and shoulders without compensating with the lower back. Lying on a bench with a PVC pipe and lightweight, the arms lower overhead in a slow, controlled descent. This helps prevent the common habit of arching the low back during overhead movements. Practicing this move while engaging the core teaches the body to rely on shoulder mobility without defaulting to lower back compensation, a valuable habit for safer overhead lifts. 4. Down Dog with Shoulder Blade Activation A twist on the classic down dog, this exercise combines mobility with strength in the end range. Starting from a high plank, the shoulder blades are pulled together and then pushed apart, engaging all shoulder muscles. From this position, pressing the hands into the ground while raising the hips activates small stabilizing muscles around the shoulder. This drill provides both mobility and stability for lifters who need more strength and control at the shoulder's end range. These exercises form a well-rounded approach to improving shoulder mobility and stability, making overhead lifts safer and more comfortable. For a structured program to enhance overhead range and reduce shoulder discomfort, check out our Overhead Mobility Overhaul at Performance Plus Programming! -- #barbellphysio #thebarbellphysio The Barbell Physio - Improving the world's of athletic performance, injury prevention, and rehabilitation. Specializing in helping improve the strength, mobility, and technique necessary for barbell athletes such as those participating in CrossFit, Olympic weightlifting, and powerlifting. . #performanceplusprogramming I have also teamed up with one of the best gymnastics strength coaches in the world, Pamela Gagnon, to bring you the best in fitness programming to reach your goals. Inside of Performance Plus Programming, we have 40+ different plans to help improve the fitness of athletes of all levels. Whether you need increased mobility, want to get your first muscle-up, or need more strength & endurance, our programs have you covered! https://www.performanceplusprogrammin... . Head to my website to read hundreds of free articles https://thebarbellphysio.com . Follow me on social media: www.instagram.com/thebarbellphysio www.facebook.com/thebarbellphysio