​This series of scapular stabilisation drills draws inspiration from the prone Superman pose, focusing on strengthening the mid and lower trapezius, rhomboids, and other key muscles that support healthy shoulder mechanics. By lying face down with your forehead supported, you'll perform controlled arm lift-offs—first with straight arms, then in a cactus (or "goalpost") shape. These movements help retrain the muscles responsible for scapular retraction and depression, enhancing shoulder stability and posture. Regular practice of these exercises can improve upper back strength, reduce the risk of shoulder injuries, and support better alignment in daily movements.