If you are looking for a mobility exercise that targets the shoulders, back and core, try and standing T drill. It will help to stabilize your shoulder and upper back and will help you maintain excellent posture and avoid back pain. Using weights or bands draw the arms slowing out and back in. This will work the rotator cuff. If you protract and retract your shoulder blades you will also be working on shoulder and scapular stabilization muscles. Go slow with this drill, and focus on the movement, rather than trying to get the reps done quickly.
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