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Pitch Perfect: Arm Care Exercises - Shoulder Mobility - Part 2

The main focus of the Banded pullover exercise emphasizes shoulder mobility.


It helps to maintain full shoulder range of motion or for some, helps to gain range of motion. It's also a great exercise to improve posture, and counters cervical kyphosis (rounding of the upper back) due to being bent-over on our phones, at the desk for eg.



Start by holding the band in front of the body, hands down, waist level.

Slowly lift the arms up, keeping the elbows locked.

Avoid, flaring rib cage upward. Maintain an upright posture as you move the band overhead. Still keeping elbows locked, arms straight.


Continue to move the band behind your back, all the way down, as shown by Coach Steve above.


Emphasis on doing this slowly.


If you're unable to go through the full range of motion, without some type of compensation - eg rib flare, shoulder tightness (common when you do this for the first time), just move the band as far up as able and return to start. Range of motion will improve as you keep doing this.


Do this DAILY!


1-2 sets of 10-15 reps.


Did I mention, do this S-L-O-W-L-Y......


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