Active tension drills to build shortened end-range mobility in the shoulders, targeting especially the trapezius muscles!
These shoulder mobility drills add both strength and flexibility to your shoulder girdle (scapula). You will be surprised how tough the prone exercises below can be.
Although these drills can be labeled as "mobility drills", you can expect to build some serious strength and size to many of your scapula muscles. This is because mobility is strength.
All of these exercises will mainly work the muscles in their shortened lenghts in the shoulder joint's end-range of motion (active tension). This basically means that you will actively increase the range of motion of the shoulder joint and build strength there.
Read this article to understand different kinds of mobility. An excerpt below:
Who should do these exercises and why? Anyone who wants to improve their strength, range of motion of their shoulders, prevent injuries, maximize performance and improve their posture (for example, this can be excellent for the hunched over posture).
For a structured mobility program, see Movement 20XX. M-20XX consists of many different types of mobility training and has the most well-rounded approach to develop good structural balance in the entire body.
Prone Active Tension Drills
Prone Overhead Raise
Prone Overhead Pulse
Shoulder Dislocations (Standing and Prone)
Try all of these exercises in your mobility workout, or do them before or after a workout for a couple of sets until you feel your muscles get tired.
Train hard stay safe.