A simple shoulder warm-up that moves both arms in circles and trains shoulder control.

1. Stand tall with your feet about hip-width apart.
2. Raise both arms out to your sides at shoulder height.
3. Make small, controlled circles with both arms.
4. Keep circling for the set time, then reverse direction if told.
5. Lower your arms to finish.

A wall-based shoulder slide that trains upper back control and shoulder movement.

1. Stand with your back to a wall and feet a small step away.
2. Press your ribs, upper back, and head gently toward the wall.
3. Set your arms in a goalpost shape with elbows and wrists near the wall.
4. Slide your arms up the wall without shrugging.
5. Slide back down to the start and repeat.

A one-arm band rotation that trains your shoulder rotators.

1. Stand tall with the band at your side and elbow bent 90 degrees.
2. Keep your elbow tucked to your side.
3. Rotate your forearm outward against the band.
4. Slowly return to start under control.
5. Finish your reps, then switch sides.

A one-arm band rotation that trains your shoulder rotators and control.

1. Anchor the band at elbow height and stand sideways.
2. Bend your elbow to 90 degrees and keep it tucked in.
3. Rotate your forearm inward, then return with control.
4. Finish your reps, then switch sides.

A band pull to your face that trains your upper back, rear shoulders, and shoulder control.

1. Anchor the band at face height and hold one end in each hand.
2. Step back with arms straight and palms facing down or in.
3. Pull the band toward your face, leading with your elbows.
4. Squeeze your shoulder blades, then slowly extend your arms.
5. Repeat for all reps with steady control.

A face-down arm raise that trains your upper back, rear shoulders, and shoulder control.

1. Lie face down with your arms out to the sides in a T.
2. Point your thumbs up and keep your forehead near the floor.
3. Squeeze your shoulder blades and lift your arms a few inches.
4. Pause briefly at the top without shrugging.
5. Lower your arms with control and repeat.

A floor upper-back raise that trains your shoulders, mid back, and lower traps.

1. Lie face down with your arms overhead in a Y shape.
2. Set your thumbs up and keep your forehead near the floor.
3. Lift both arms a few inches by squeezing your upper back.
4. Pause briefly, then lower your arms with control.
5. Repeat for all reps.

A side-lying shoulder rotation that trains your rotator cuff and upper back control.

1. Lie on one side with your working elbow bent 90 degrees at your ribs.
2. Keep your wrist straight and rotate your forearm up toward the ceiling.
3. Pause briefly at the top without rolling your body back.
4. Lower with control to the start position.
5. Finish your reps, then switch sides.

A doorway chest stretch that opens your pecs and front shoulders.

1. Stand in a doorway and place one forearm on the frame.
2. Step one foot through and gently turn your body away.
3. Hold the stretch and breathe slowly.
4. Finish your reps, then switch sides.

A simple shoulder stretch across your chest that targets the back of your shoulder.

1. Stand tall or sit upright with your shoulders relaxed.
2. Bring one arm across your chest at shoulder height.
3. Use your other arm to gently pull it closer to your chest.
4. Hold and breathe, keeping your neck relaxed.
5. Release slowly, then switch sides.