Mini shoulder drill for enhancing shoulder stability and scapular control.​ Prone Cobra Lifts target the mid and lower trapezius muscles, essential for scapular retraction and shoulder stability. By lifting the chest and arms off the ground while keeping the forehead supported, you engage these muscles effectively, promoting better posture and reducing the risk of shoulder impingement. ​ Prone Snow Angels help improve thoracic mobility and scapular movement, targeting scapular stabilisers—especially the lower traps, mid traps, serratus anterior, and rhomboids—while also training shoulder external rotation in a supported (gravity-resisted) position.They teach better scapular upward rotation and depression, and help counteract the "rounded shoulders" posture by reinforcing mid-back engagement while keeping the low back neutral. Why the cushion? Adding forehead support keeps the cervical spine neutral and stops people from "cheating" by arching their neck or low back. The prone position forces the posterior chain (back of the body) to work harder because you're moving against gravity without extra loading. These exercises are commonly recommended by physical therapists and fitness professionals to address shoulder dysfunction and enhance overall upper body mobility. Incorporating them into your program aligns with evidence-based practices for shoulder health.