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