The Prone Overhead Reach – Table is a fantastic drill for improving shoulder mobility, enhancing upper back engagement, and training overhead control. Whether you’re recovering from an injury or just working on your shoulder mechanics, this exercise is a simple but effective addition to your routine.
How to Perform the Prone Overhead Reach – Table:
1. Set up on a table:
Begin with your chest supported on a stable surface like a therapy or massage table. Let one arm hang freely off the edge.
2. Position your arm:
Bend your elbow to 90 degrees with your arm in front of your body. Your palm should face downward.
3. Check alignment:
Make sure your hand is slightly higher than your elbow. This helps ensure your shoulder is externally rotated and engages your external rotators properly.
4. Reach forward:
Extend your arm straight out into an overhead position, keeping it aligned with your shoulder.
5. Focus on form:
Move with control. Avoid shrugging your shoulder, and keep your upper back muscles engaged throughout the motion.
This movement is ideal for improving shoulder function and can be incorporated into warm-ups or mobility-focused sessions. Give it a try and feel the difference in your overhead reach and control!