How to Improve Your Overhead Shoulder Mobility

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Today's video covers three exercises to help improve your overhead shoulder mobility. The ability to reach overhead without restriction is important for many functional tasks. If this is an area where you experience limitation, give these four exercises a try.

1. Lat Stretch: The kneeling position in this stretch places the hips in flexion, which helps limit extension in the low back. When shoulder flexion is stiff, many people will arch their low back and flare their rib cage in an effort to gain more motion when reaching overhead. This technique will stretch the lats and shoulder joint and help reduce any compensation at the low back.

2. Wall Slide: This exercise is a great strategy for stretching the shoulder through full range of motion. However, it is not uncommon for individuals with limited shoulder (glenohumeral joint) motion to compensate by elevating the shoulder blade. So, make sure to keep the shoulder blade down while it rotates in order to train proper shoulder mechanics.

3. Eccentric Shoulder Flexion: Eccentric contractions can be a great strategy when working to increase certain aspects of joint mobility. In the case of overhead mobility, slowly lowering a dumbbell into flexion (eccentric contraction of the shoulder extensors) can be an effective drill for increasing motion. Be careful with this one, however, as the shoulder is in a fairly vulnerable position here. Use a light weight and move slowly.

If you have limited overhead shoulder mobility, give these a try and let me know of any questions you might have.

00:00 Introduction
00:13 Exercise 1: Lat Stretch
01:42 Exercise 2: Wall Slide
03:21 Exercise 3: Eccentric Shoulder Flexion
05:36 My Self-Guided Rehab Book