Can you lift your arms overhead? If not, you’ve got some mobility issues—and it’s time to fix that. Start with arm circles to boost blood flow to your shoulders. Then move into scapular retraction—think of rowing a boat. Next, try scapular adduction by pulling your arms back like you’re trying to pinch a pencil between your shoulder blades. Now imagine doing a backstroke to improve shoulder rotation. Finish with thoracic rotations—keep your feet planted and rotate from the mid-back. Now retest.
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