Shoulder Mobility (5–7 Minutes)

Goal: Improve overhead mobility, stability, and arm path efficiency

1. Wall Shoulder Flexion (Overhead Reach) – 10 reps

• Back against wall

• Raise arms overhead

• Keep ribs down, avoid arching

2. Band Pull-Aparts – 12–15 reps

• Arms straight in front

• Pull band apart to chest

• Squeeze shoulder blades

3. Band External Rotations – 10 reps each side

• Elbow at side

• Rotate hand outward

• Keep movement controlled

4. Scap Wall Slides – 8–10 reps

• Forearms on wall

• Slide arms upward

• Keep shoulders and core engaged

5. Arm Circles (Controlled) – 8 each direction

• Small, controlled circles

• Gradually increase range

• Stay smooth, not fast

Key Focus

• Control each movement

• Keep shoulders stable, not loose

• Avoid compensating through lower back

• Focus on quality over speed

Total Time: ~5–7 minutes