Our upper back gets stiff when we sit a lot. Being constantly hunched forward will limit your ability to extend through your thoracic spine. Begin in a kneeling position with your elbows resting on a bench. Grab the pvc just outside shoulder width and slide your elbows a few inches closer. Brace your core and rock back. When you reach the bottom position, exhale fully and pull your ribcage down. You should feel a stretch in your upper back and shoulders. Return to the start and repeat.
Tight back muscles can limit your overhead mobility. Reducing tension and stiffness will create more space in your overhead position. Hook the band around your wrist and grab it with you hand. Turn your palm towards the ceiling and hinge over dropping your chest to the floor. You should feel a stretch along the side of the banded arm. Cross your leg (banded side) behind your body to feel a deeper stretch.
Banded Shoulder Flexion
When your arm is overhead your shoulder is in what we call a flexed position. This drill improves shoulder flexion by pulling you into a better position. Grab the band and extend your arm overhead – facing away from the band. Take a step forward allowing the band to pull you into a flexed position. Keep your rib cage down and butt squeezed to prevent movement in our low back.
Improving your overhead mobility will improve training quality and reduce risk of injury.