The Prone Overhead Reach is a great exercise to improve shoulder mobility and strengthen the external rotators, which are essential for maintaining shoulder stability and function. Performing this on the floor provides a solid base and can help engage the right muscles.
How to Perform the Prone Overhead Reach – Floor
Step-by-Step Guide:
- Start Position:
Lie face down on the floor with your elbows bent at 90 degrees in front of your body. Ensure that your palms are facing down toward the floor. - Check Your Alignment:
Before moving, check that your hands are slightly higher than your elbows. This ensures you’re activating the external rotators in the correct position. - Engage Muscles:
Engage your external rotators by ensuring your shoulder blades are in a neutral position. - Extend Your Arms:
From this position, slowly extend your arms forward, moving them into an overhead position. Keep your arms in line with your shoulders as you do so. - Controlled Return:
Slowly return your arms to the starting position, maintaining control throughout the movement.
Pro Tips:
- Perform the movement slowly and with control to fully activate the shoulder muscles.
- Make sure your elbows stay slightly bent to avoid overextending the arms.
- Aim for 2–3 sets of 10–12 reps to improve flexibility and shoulder strength.
This exercise is perfect for those looking to improve shoulder range of motion, especially after injury or long periods of inactivity. Keep the movements controlled to get the most out of the Prone Overhead Reach!