ERA Sequence for Overhead Shoulder Mobility

Build Strength and Mobility with this Technique

By Eric Wong

overhead shoulder mobility

Today’s technique will improve your overhead mobility because it helps you build strength in muscles that bring you into and stabilize this end range.

Required equipment is something we should all have access to – a doorway – so as long as you’re not living in an igloo or teepee, you’re good to go.

It’s also why I call this the “Overhead Doorway ERA Sequence”.

Combine this with hanging drills like this and you’ve got yourself a great 1-2 punch for overhead mobility, whether you want to improve your overhead squat or you just want to ensure you don’t lose this fundamental ability.

ERA stands for “end range activation” and is something I’ve developed to ensure you’re gaining both flexibility and mobility as we’re strengthening the agonists, antagonists and rotators (stabilizers) in the end range.

Flexibility is passive and is what you get if you do static stretches, whereas mobility is your ability to actively move into the end range.

Think of the ERA Sequence like it’s version 2.0 of contract-relax / PNF techniques.

When you do the ERA sequence, whether it’s with this technique or others I’ve shared, make sure you’re contracting the muscles intensely, but maintaining desired alignment and continuing to breathe.

Overhead Doorway ERA Sequence

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Do 2 cycles per arm, once a day and a week from when you start you’ll be feeling the gains.

 

About the Author

Eric is the founder of PrecisionMovement.coach and has a degree in Kinesiology from the University of Waterloo. He's been a coach since 2005 and spent many years focused on training combat athletes including multiple UFC fighters and professional boxers and now dedicates his energy to helping people eliminate pain and flexibility and movement restrictions. He lives in Toronto with his wife and daughter and he drinks black coffee and bitter IPAs. Click here to learn more about Eric.