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Instructions
- Lie face down on a mat with arms extended overhead and palms facing down.
- Keep your neck neutral and core engaged.
- Slowly lift both arms off the ground while keeping them straight.
- Hold briefly at the top, then lower your arms back down with control.
Technical Tips
- Avoid shrugging your shoulders during the lift.
- Keep your gaze towards the floor to maintain a neutral spine.
- Engage your glutes and abs to stabilise your torso.
Breathing Tips
- Inhale as you prepare and lower your arms.
- Exhale as you lift your arms off the floor.
Medical restrictions
- Recent shoulder injury
- Severe rotator cuff tear
- Acute lower back pain
What is the benefit of prone shoulder flexion for posture?
Prone shoulder flexion strengthens the upper back and shoulders, improving scapular stability and posture by counteracting rounded shoulders and enhancing alignment.
Can I do prone shoulder flexion if I have shoulder pain?
If you have mild shoulder discomfort, perform this exercise with caution and limited range, but if you have acute pain or injury, consult a physiotherapist before attempting it.
How many reps of prone shoulder flexion should I do per session?
For mobility and stability, aim for 2-3 sets of 10-15 controlled repetitions, focusing on form rather than speed.
Does prone shoulder flexion improve my overhead press performance?
Yes, it enhances scapular stability and shoulder mobility, which are essential for safe and effective overhead pressing movements.
The Prone Shoulder Flexion is a fundamental bodyweight exercise designed to improve shoulder mobility, scapular stability, and upper back strength. This movement involves lying face down and lifting the arms overhead while keeping them straight, activating the deltoid muscles and upper back stabilisers. It is ideal for improving postural control and correcting rounded shoulders caused by prolonged desk work. The exercise also engages the lower back and glute muscles isometrically to maintain trunk stability throughout the movement. Prone Shoulder Flexion is commonly used in physiotherapy, rehabilitation programmes, and warm-up routines to prepare the shoulder complex for pressing and overhead activities. It is suitable for beginners and athletes alike as it builds foundational mobility and scapular control without requiring any equipment. Incorporating this exercise into your routine enhances overhead lifting performance, reduces the risk of shoulder impingement, and improves overall functional movement patterns for daily tasks and training efficiency.