Скачать или смотреть Swimmer Hovers for healthy & mobile shoulders

"Swimmer hovers" are one of the best overall shoulder mobility exercises
✅️ train both shoulder internal & external rotation
✅️ can be regressed or progressed

Here's how to do a "Swimmer Hover"
1️⃣ start with hands on lower back
2️⃣ keep hands on lower back and reach elbows behind your body (this is shoulder extension)
3️⃣ reach back of shoulders, elbows, and hands behind your body just a little more (avoid allowing the chest to collapse and shoulders dump forward as you do this step)
4️⃣ straighten elbows
5️⃣ rotate biceps towards the ceiling
6️⃣ sweep arms overhead as if you're making a big snow angel
7️⃣ when your arms reach the "Y position," bend elbows until hands hover over the back of your beck
8️⃣ straighten elbows
9️⃣ sweep arms back down towards hips as of you're making a big snow angel
🔟 when your arms reach the "A position," bend elbows until hands hover over lower back; hover there for a moment, then set hands on lower back and repeat

If performing "Swimmer Hovers" with both as is too challenging, we can perform with one arm at a time.

We can progress "Swimmer Hovers" by performing in a prone or a Child's pose position +/- adding weight (1-3 lbs is 🔥🔥🔥)

I love including "Swimmer Hovers" as part of my warmup for overhead exercises (3 sets x 5 reps) and as part of my upper body mobility routine.
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Do you have a favorite shoulder mobility exercise?