How To Assess & Improve Your Shoulder Overhead Mobility
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- Опубликовано: 30 июл 2024
- Check out this video where we break down how to assess & improve shoulder overhead mobility from start to finish! If you enjoy reading and want to learn more about this topic including some bonus stretches and exercises to improve your overhead mobility, then BE SURE to check out our article ‘How To Assess & Improve Shoulder Overhead Mobility’: theprehabguys.com/shoulder-mo...
What Is Shoulder Overhead Mobility?
No need to overcomplicate things, optimal shoulder overhead mobility can be defined as having adequate motion in the right places to allow the arms to be positioned overhead without compensation! We say the right places because it is so much more than just your shoulder, trust us we wish it were that simple! To reach your arms up fully overhead without any compensation, you need cooperation from the following body regions and joints...
- Glenohumeral joint (shoulder joint)
- Scapulothoracic joint (shoulder blade on the rib cage)
- Sternoclavicular joint (SC joint) & acromioclavicular joint (AC joint)
- Cervical & thoracic spine & nerve mobility
- Lumbopelvic control & soft tissue flexibility (we dive into this in our article!)
Why Improve Shoulder Overhead Mobility? Why Is It Important?
Ask yourself, do you reach overhead on a daily basis? Do you comb your hair? Do you play sports? Do you like to high-five people? All of these things require shoulder overhead mobility to some extent. We didn't want to complicate things earlier, but basically any amount of arm lifting above ear level, whether it be shoulder flexion (reaching your arm up in front of you) or shoulder abduction (reaching your arm up and out to the side) can be considered overhead mobility - it's over your head right?! Shoulder overhead mobility is an essential human movement that you should strive to always possess! Its a very valuable asset, especially for overhead athletes considering a reduced total range of motion at the shoulder joint has been identified as a risk factor shoulder injury (1). Not only does it make things easier like reaching into the top kitchen cupboard or replacing a light bulb, but it also protects your shoulder and other body regions from potential unnecessary strain.
We have helped countless patients and clients rehab from various issues that stemmed from overhead mobility problems. Shoulders, necks, backs, knees, you name it, their limited overhead mobility was actually the real culprit. Instead of having to calm things down and work on multiple problems at the same time, what if we could apply the same principles in a preventative and proactive manner to improve overhead mobility before there were any consequences elsewhere in the body? That is true [P]Rehab!
How To Improve Shoulder Overhead Mobility
In this video we share with you our approach to assess and improve shoulder overhead mobility. To continue the trend of keeping things simple, to improve shoulder overhead mobility you want to mobilize any tissue that could be limiting overhead mobility with specific soft tissue work and stretches, you want to perform activation and mobility exercises working motion in the desired direction (in this case, overhead directed motion), and to cap it off you want to perform stability exercises to enhance make your mobility gains. In this video we feature exercises from our Overhead Mobility Overhaul [P]Rehab Program.
Closing Thoughts
We tried to keep shoulder overhead mobility as simple as possible for you to understand, but it can be complex to address sometimes! As we said, there are a lot of moving parts to consider and our goal was to shed light on some of these components. Ultimately, it comes down to identifying what is limiting your shoulder overhead mobility and then putting together an action plan to improve it!
References
- Cools AM, Johansson FR, Borms D, Maenhout A. Prevention of shoulder injuries in overhead athletes: a science-based approach. Braz J Phys Ther. 2015 Sept-Oct; 19(5):331-339. dx.doi.org/10.1590/bjpt-rbf.20...
If you are looking to really improve your shoulder overhead mobility, check out all we have to offer on our app!
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I would love to see this but with someone with limited shoulder mobility,
everytime i watch these videos, its already of someone who HAS great shoulder mobility...I want to see someone with bad overheads mobility and see these damn drills work!
With mobility work consistency is key! Keeping after these exercises will make a difference!
always struggled with this single the ac joint injury these videos have help me tremendously. thanks
I thoroughly enjoy watching your videos on YT and posts on IG; highly informational and digestible. The way you guys approach things are professional, approachable, and easy to follow. Even the consistency with apparel and unified message speaks volumes. Keep up the great work!
Thanks guys, really helpful!
My knwledge is all the way up, thanks ahahah! Great video, I appreciate.
Another great video!!!
You are making value addition to my understanding of the various exercises.
Amazing! So glad to hear it!
Thank you so much for posting and taking the time for such a comprehensive explanation, so useful!! Thanks!!! :-)
Appreciate the kind words, Aime! Be sure to subscribe, good stuff dropping soon!
The last two excercises are gold.
All the best gentlemen in 2022.
Appreciate the love and support! 2022 here we go!!
Great exercises... These things work for me
Great to hear!
Thanks for the video guys! Not only will I use this for clients but myself
amazing!!
Good video!
Hello there, great vídeo, how about the picture of the pyramid off success, would you please tell me what Dora it say?
I very informative
Can a tight long head tricep limit overhead mobility since it's attached to the scapular??
How'd it go
I did a lot of foam roller work (lats and thoracic) and streching for overhead moblity but without strenghtening exercsies and everytime its better temporaly but not permanently it backs up to default limited overhead position - posture where i began with. Why?
Doing that sitting on the floor, overhead shoulder mobility test, I can only get my fingers to touch the wall behind me and I have an dull ache / pinch in my right shoulder on the top?
You deserve more subscribers
I know!
Every time I reach overhead my deltoid starts spasming and hurts so much. I also can’t really feel Tricep rope pull downs just on my left side, even dips.
I teach boxing once a wk for the last 17 yrs & when I’m doing the typical stretches for mobility, it’s not touching it. I can’t do enough to get better or I’m not limited much at all. I can’t get my elbow behind my head. But I can put elbows on wall & rotate hands up & down fully w no pain. Anyone know what overuse causes?
Any tips for asymmetry? Right shoulder goes overhead easily, but left is restricted with tightness in the arm pit (maybe pec minor?). Internal rotation and external rotation are about equal in both sides. It's just overhead flexion that's restricted.
We've got a perfect program for you to work on that overhead mobility through our app! Check it out if you haven't already! bit.ly/tryprehabYT
I’m currently following a similiar program to this, due to my extremely poor lateral mobility. How long will it take to see progress and eventually be able to put my arms up at an 180 degree angle?
Dylinh this would be perfect for you! theprehabguys.com/product/overhead-mobility-overhaul/
can you please do a topic on shoudler subluxation specifically posterior(occured during football). I can still train heavy but it gives out in certain directions. can it be solved without surgery ? thanks
we have a podcast on this topic!
@@ThePrehabGuys please link
ive no problem doing overhead press or close grip pull up with my right shoulder, but with my left something's way off. When doing heavy OHP, my left shoulder feels unstable when reaching the top to the point i dont get to push myself hard out of fear of dislocating it. And with close grip pullups, my left lags behind when i try to pull myself up. What could be the problem?
theprehabguys.com/shoulder-instability-causes-rehab-and-treatment/ check this out for me and then definitely check out some of the shoulder programs we offer through the app! You can get started with a 7-day free trial! theprehabguys.com/shoulder-instability-causes-rehab-and-treatment/
Those last two exercises look like they’re an incredible workout. My issue is I have the mobility, but part of my arm and up to my pink get a tingling sensation when I do overhead workouts. Is that a nerve issue?
Could certainly be some nerve involvement! Check out this article to get started! theprehabguys.com/how-to-relieve-nerve-pain-understanding-neurodynamics/
@@ThePrehabGuys thank you for sharing info!
My shoulder clicks during shoulder abduction any suggestions on how to fix this?
Here is an article we wrote all about sounds with movement!!
theprehabguys.com/is-cracking-joints-bad-the-science-of-joint-cavitations/
Do you have a link that helps with neck and nerve issues that includes overhead mobility?
Here are some resources!
theprehabguys.com/cervical-radiculopathy-treatment/
overhead mobility program:
theprehabguys.com/program-overhead-mobility-overhaul/
overhead mobility article:
theprehabguys.com/shoulder-mobility/
I like the material. Too bad the audio wasn’t better.
Everyone is a doctor nowadays. Regards Dr Robert's
Have you guys covered the pyramid of success somewhere?
Mic check!
yes was the mic not working?
One of you was a little quiet, that's all. Great content, as always 👌🏻
Maybe it's just me!
@@ifanthorne6075 not just you
@@ThePrehabGuys umm do you edit your vids?
Ive been told my scapular will not activate .
Check out some of our other videos for the shoulder on our playlist! Would also recommend checking out our Shoulder Prehab program through the app to get those scapular muscles firing! bit.ly/tryprehabYT
you could condense this video to max 10 min really
increase the volume of your video.
Thanks for the feedback!
Too much jargon.
Thanks for the feedback!
4k quality with a terrible audio.
Im have type 2 acromion in my left hand and type 3 in my right im have some injury's in my right arm is Safe to do that exercise
Ac separation buddy?.. How did you get it? What are you doing for rehab?.